Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete the following:
1:30 minute bike (easy)
10 air squats
5 Inchworms
30 second bike (moderate to fast)
10 Double DB Front Squats
10 Double DB Push Press
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Metcon (Time)
Complete For Time:
125 Wallballs (20/14)
*Every 2 Minutes on the Minute Perform 12/9 Calorie Bike
**Start the workout with Wall Balls
Rx+:
For time:
150 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 20/15 Calorie Bike
**Start the workout with Wall Balls
Athletes Notes
TARGET SCORE
Target Time: Sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
This is a high intensity stimulus workout meant to burn!
WORKOUT STRATEGY & FLOW
Wall balls: aim for big sets from the start!
Send it from the beginning so that you spend less time on the bike.
Bike: Keep a moderate/hard effort on the bike to eliminate the time spent there. But don’t go so hard that you can’t pick up the wall ball right away! You need to be done close to the minute mark to get some wall balls in!
Weightlifting
Deadlift (5,3,1…3×3)
Deadlift
5 reps @70%
3 reps @80%
1 rep @90%
then…
3 Deadlift @70% x 3 sets
* Rest as needed between sets *
Once the 5-3-1 is complete roll right into the 3×3 sets
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