Informer

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Sets:

10 Banded Good Mornings

5 Pushups

10 Scorpions

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

Bench Press (5,3,1,5,3,1,1,1)

Bench Press for load:

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

3×1 rep @ 95-100%

Metcon

Metcon (Time)

Complete For Time:

30/24 Calorie Row

30 Power Snatches (115/80)

30/24 Calorie Row
Rx+:

Complete For Time:

30/24 Calorie Row

30 Power Snatches (155/105)

30/24 Calorie Row

TARGET SCORE

Target Time: 8

Time Cap: 12 minutes

WORKOUT STRATEGY & FLOW

Row: The rows should be a hard effort on the front and back half.

Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!

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