Dirt On My Boots

Crossfit North Cloud – CrossFit

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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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