Superman

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00-3:00 Jog

10 Sit Ups, 10 V Ups

10 Inchworms

10 Single Arm Ring Rows (each arm)

20 Cossack Squats

30 Plate Hops

then…

Warmup Back Squat:

Empty Bar x 10

50% x 6

Weightlifting

Back Squat (4 x 5)

Back Squat:

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

*Rest only 60-90 seconds between sets.

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times:

30 Double Unders

10 AbMat/GHD SIt Ups

5 Burpee Pull Ups

10 AbMat/GHD Sit Ups

30 Double Unders

-Rest 2:00 b/t sets-
Rx+:

3 Sets

50 Double Unders

15 GHD SIt Ups

10 Burpee Pull Ups

15 GHD Sit Ups

50 Double Unders

-Rest 2:00 b/t sets-

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

Stimulus: High intensity with focus on transitioning smoothly from movement to movement

How it should Feel: Quick, high heart rate but you can maintain it since the workout is over quickly!

WORKOUT STRATEGY & FLOW

Double Unders: Stay relaxed, tall and breathe!

AbMat/GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate.

Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement, smooth and steady through the reps.

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