Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete 2 Sets:
1:00 Bike (moderate)
10 Banded Good Mornings
10 Thrusters (empty bar)
5-10 deadlifts (ascending 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 5 Sets for Time:
15 Wallballs (20/14)
12/10 Calorie Bike
9 Deadlift (225/155)
Rx+:
5 Sets
21 Wall balls (20/14)
15/12 Calorie Bike
9 Deadlift (275/185)
TARGET SCORE
Target Time each set: sub 15 minutes
STIMULUS and GOALS
Stimulus for the workout is moderate pacing while trying to keep consistent set times.
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! Focus on cycling the arms and breathe through each repetition to keep the heart rate controlled.
Echo Bike: After the wall balls (in later sets especially) the legs will be pumped. Try to hop right on the bike and get it ramped up for 3-5 secs then settle into a moderate pace. Remember to wind down the last 2-3 calories for a smooth transition off the bike.
Deadlift: Weight should be moderate but will feel heavy as the workout goes on. Goal is always to keep reps unbroken or 2 sets while focusing on driving through the floor and breathing at the top.
Accessory Work
Metcon (No Measure)
3 sets:
10 Barbell Shrugs. (moderate weight)
10 Bent-Over Landmine Rows
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