Crossfit North Cloud – CrossFit
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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