Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
15/12 Calorie Ski
15/12 Calorie Bike
5 Pushups
5 Strict Pullups
10 Kipping Swings
10 Single Arm Dumbbell Thrusters (light/moderate) (each side)
5 Inchworms
5 Spiderman lunge stretch (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
Metcon
Metcon (Time)
Complete For Time:
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull-ups
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
High Intensity. Workout is set up like Fran, but throwing in the burpees and ramping up to chest to bar.
It’s all about attacking into the next station. Don’t stare at the Bar…..Grab it, jump over it, pull it!
WORKOUT STRATEGY & FLOW
Thrusters: Go for big sets, unbroken if you can! Give a slight pause at the top of each rep for a breath (this is a game changer) to help keep steadiness.
Bar Facing Burpees: This is the point of the workout where we want to back off the pedal , just a little. Movement should still be non-stop but if we get crazy here then we are more likely to blow up. Steady on the burpees and try to slow down the last 2 to prepare for chest to bar.
Chest to Bar: Move steady through these and go for short breaks between sets.
Weightlifting
Clean and Jerk (10 x 1 (Ascending Weight))
Clean & Jerk:
Perform 10 singles within 80-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
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