Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
10 Cuban Barbell Press (Light)
10 Front Rack Walking Lunge
10 Romanian Deadlift
-Then-
Build to MetCon Clean and Jerk weight.
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:
30/24 Calorie row
15 Clean and Jerks (135/95)
200′ Sandbag Carry (150/100)
Rx+:
Complete For time:
30/24 Calorie row
15 Clean and Jerks (155/105)
200′ Sandbag Carry (150/100)
TARGET SCORE
Target Time: 5 Minutes
Time Cap: 8 minutes
STIMULUS and GOALS
This is a fast workout, but still takes just a little bit of pacing! Go out hard and hang on to a fast pace until you get to the sandbag then SELL OUT!
WORKOUT STRATEGY & FLOW
Row: This is a very hard effort around a minute and a half of work so we want to be close to 90% or higher. Turn the damper up a little higher than normal.
Clean and Jerk: The clean and Jerks are the decider in this workout as I see it. These can be quick singles or linked together if cycling a barbell is something you are very comfortable with.
Sandbag Carry: This is 100%, everything you have left in the tank! Try to hang on for the entire 200′ if you can so you don’t have to pick it up!
Weightlifting
Clean Pull + Clean + Jerk (5 x 1 Rep of Complex (building))
Warmup for the Lifting with: (lightweight)
3 Muscle Clean + 3 Tall Jerk + 3 Pause Dip + 3 Jerk x 3 working sets
then…
1 Clean Pull + 1 Clean + 1 Jerk x 5 working sets
Set 1:
1 Clean Pull + 1 Clean + 1 Jerk @ 205#
-rest 60-90 seconds –
Set 2:
1 Clean Pull + 1 Clean + 1 Jerk @ 225#
-rest 60-90 seconds –
Set 3:
1 Clean Pull + 1 Clean + 1 Jerk @ 235#
-rest 60-90 seconds –
Set 4:
1 Clean Pull + 1 Clean + 1 Jerk @ 245#
-rest 60-90 seconds –
Set 5:
1 Clean Pull + 1 Clean + 1 Jerk @ 255#
Based off of a 300# Clean and Jerk 1RM
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