Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
90 second Bike (start easy and build intensity)
25 Single Unders
10 Air Squats
25 Plate Hops
5 Single Arm Dumbbell Thrusters (moderate) (each side)
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)
5 Rounds for Time:
35 Double Unders
7 Double Dumbbell Thrusters (50/35)
Rx+:
5 Rounds for time:
50 Double Unders
10 Double Dumbbell Thrusters (50/35)
TARGET SCORE
Target Time: Sub 8 Minutes
Time cap: 12 Minutes
STIMULUS and GOALS
This is a burner! Be smart on each set and push through the shoulder fatigue.
This workout will also have a high heart rate.
WORKOUT STRATEGY & FLOW
Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.
Hold smart sets with quick breaks on the second set.
Shoot for unbroken or at least bigger sets on the thrusters, breathe at the top and take a slight pause.
Accessory Work
Metcon (No Measure)
3 sets:
10 Strict Toes to Bar or V -ups
5 Good Mornings (light to moderate load)
Back extension hold (30-seconds at the top)
30 Russian Twists (GHD)
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