Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:30 Ski (OR Row)
10 Thread the needle (each side)
5 inchworm
10 Big Arm Circles (Clockwise and Counter Clockwise)
50 Single Unders
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 (3 Rounds for time)
Complete 3 sets for times: (1 Set every 3 Minutes)
70 Double-Unders
20 Push Ups
Complete 3 sets for times: (1 Set every 3 Minutes)
100 Double-Unders
30 Push Ups
TARGET SCORE
Target Time each set: 2 minutes
Time Cap each set: 2:30 minutes
STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!
How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.
WORKOUT STRATEGY & FLOW
Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!
Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.
Weightlifting
Squat Clean (2×3, 3×2)
3 Squat Cleans x 2 sets
2 Squat Cleans x 3 sets
* Weight ranges anywhere from 55-65% of 1RM Clean
* Complete sets in ” Touch and Go “.
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