Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Not a lot needed! 😀
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)
With a partner:
50-40-30-20-10
(40-32-24–16-8)
Calorie Bike
-“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!
Weightlifting
Power Snatch (5 x 3 (Ascending Weight))
*Start around 65% of your 1-RM
**These are TnG all sets.
Gymnastics
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]
–Immediately into–
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.
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