Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
1:30 Row (Start easy and build intensity every :30)
12 Alt. Leg V-Ups
10 Single Leg DB DL
8 Upright Rows (each arm)
6 Prisoner Kang Squats
4 Inchworms
20ft Single Arm Overhead Walking Lunge (light) (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
Weightlifting
The Burgener Warm-Up (No Measure)
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
Clean (5×2 (Building))
*Build in weight across five sets to build to today’s heavy-ish two rep clean.
*Start around 70% and aim to end around 90% of your 1-RM.
Metcon
Metcon (Time)
Complete For Time:
50/40 Calorie Row
40 AbMat or GHD sit ups
30 Single-Arm DB Hang C&J (50/35)
20 Burpees-over-Dumbbell
100ft Single Arm DB Overhead Walking Lunge (50/35)
TARGET SCORE
Target Time: sub 12 Minutes
Time Cap: 15 Minutes
STIMULUS
This is a chipper style workout with a big focus on accurate pacing and strategy. Try to keep the same pace throughout the entirety of the workout.
WORKOUT STRATEGY & FLOW
Hold a moderate pace on the row. Goal watts: 1100+/900+
If you need to break up the AbMat or GHD, keep the breaks super quick.
Steady and smooth pacing on the Box Jump Overs and Burpees over DB.
Switch arms on the lunge every 25’ and make the lunge steps long and smooth.
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