Salt Shaker

Crossfit North Cloud – CrossFit

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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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