Crossfit North Cloud – CrossFit
Warm-up (No Measure)
Not a lot needed! 😀
Optional Warmup (No Measure)
Crossover Symmetry Activation
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
With a partner:
-“I Go, You Go-
*Score is TOTAL Time
Target Time: 20 minutes (includes rest)
Time Cap: 25 minutes (includes rest)
STIMULUS and GOALS
How to pace: GRIND. This is a lot of calories on the bike, be prepared for it and stay tough!
How it should Feel: CARDIO. Consistency is key here. We are working on Engine!
WORKOUT STRATEGY & FLOW
Don’t go out too hot! You will burn out. Use those arms and legs as equally as possible to help sustain power output the entire workout!
Power Snatch (5 x 3 (Ascending Weight))
*Start around 65% of your 1-RM
**These are TnG all sets.
Metcon (No Measure)
3 rounds for Quality:
3 reps of 3 second tempo Strict Toes to Bar on way up
[1 count on the way down]
3 reps of 3 second tempo Strict Toes to Bar on way down
[1 count on the way up]
—rest 2 minutes between sets—
After resting a full 2 minutes:
Complete 3 max effort Kipping Toes to Bar in 20 seconds
–rest 40 seconds beteween sets —
*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.