Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Thoracic Can Opener
1:00 Dynamic Squat Stretch
2-3 Sets:
1:00 Row
10 Spiderman Stretch R/L
10 PVC Pass Through
5 PVC Strict Press
5 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Overhead Squat 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 (5 Rounds for time)
5 sets (1 set every 3:00)
8 Burpee Box Jump Overs (24″/20″)
8 Overhead Squats (115/80)
Rx+:
5 sets (1 set every 3:00)
10 Burpee Box Jump Overs (24″/20″)
10 Overhead Squats (135/95)
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
This workout is focused on smooth, fast efforts with fast burpees and positioning on the OHS being key.
How it should feel: Aggressive pace. We want each interval to be unbroken and fast. You shouldn’t stop moving at any point!
WORKOUT STRATEGY & FLOW
Burpee Box Jump Overs: We want these smooth! This is a great workout to work on your speed with these as well as holding onto a faster speed than you normally do here.
Overhead Squats: This weight should be light/moderate to moderate (not over 70% of 1RM OHS for sure). All sets should be unbroken, even if it is a challenge to do so. Take any extra time needed to open those hips and thoracic spine up beforehand for a great workout.
Accessory Work
Metcon (No Measure)
3 Rounds Not For Time:
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises
crossfitnorthcloud.com 