Clint Eastwood

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio (Your Choice)

15 Banded Good Mornings

10 Inchworm with Push-Up

Then…

Build to MetCon Deadlift Weight (at least 3 weights)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10:

2-4-6-8-10-12…so on

Deadlifts (225/155)

4-8-12-16-20-24…so on

Pushups
STIMULUS and GOALS

This workout is aimed to balance a heavy pull from the ground with low skill gymnastics/bodyweight movement requiring core to extremity body control and high shoulder endurance.

How it should Feel: Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.

WORKOUT STRATEGY & FLOW

Deadlifts: This weight should be moderate, definitely not singles.

Pushups: These will move quickly at first, but be smart and break before you are forced to.

Weightlifting

Shoulder Press (Heavy 8-Rep (2 Drop Sets))

Shoulder Press:

*Establish a 8 RM for the day.

**Then, perform a drop set at 85-90% and a second at 80-85% of that 8 RM.

Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 8 rep in 3-4 working sets (not including light warm up set).

Record heaviest set as your score for load (1×8)

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