I Want You Back

Crossfit North Cloud – CrossFit

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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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