Moment of Clarity

Crossfit North Cloud – CrossFit

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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

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