Poppin’ My Collar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

20 Single Under

15 Air Squat

10 Scorpions

5 Pushups to Downward Dog

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:

100 Wall Balls (20/14)

200 Double Unders

20 Chest-to-Bar

*Partition Reps as desired
Rx+:

For time:

150 Wall Balls (20/14)

300 Double Unders

30 Muscle Ups

*Partition as desired

TARGET SCORE

Target Time: 13-15 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

WORKOUT STRATEGY & FLOW

Wall Balls: Don’t do too large of sets and tire your shoulders out for the rest of the workout. Aim for sets that are doable for you and that can be done the whole workout.

Double-Unders: Smooth is fast on these. Keep the heart rate down and take shorter breaks.

C2B: Your ability to work through these fatigued is key and will be tested here. Settle into sets you can hold onto the entire time even if its only 2-3.

Weightlifting

Clean and Jerk (1-Rep EMOM x 10)

*Perform 1 C&J every minute on the minute within 80-90% of 1RM.

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