Trap Queen

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

10 Tempo Banded Goblet Squats

10 Banded Good Mornings

10 Muscle Snatch

Weightlifting

3-Position Snatch (2×1,3×1)

3-Position Snatch

(high hang, mid-thigh, then floor)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 2 sets @65% of 1RM

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 3 sets @70% of 1RM

Front Squat (8,8,6,6,5)

Set 1-8 Front Squats

Set 2-8 Front Squats

Set 3-6 Front Squats

Set 4-6 Front Squats

Set 5-5 Front Squats

* Start at 60-65% and work up in weight each set if possible.

* Rest approximately 1 minute between sets

Metcon

Metcon (Time)

Complete For Total Time:

21-15-9

Front Squat (115/85)

Toes to Bar

-Rest-3:00-

12-9-6

Shoulder to Overhead (115/85)

9-6-3

Chest-to-Bar
Rx+:

Complete For Total Time:

21-15-9

Front Squat (135/95)

Toes to Bar

-Rest-3:00-

12-9-6

Shoulder to Overhead (135/95)

9-6-3

Bar Muscle Ups

TARGET SCORE

Target Time each set: 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

How to Pace: ATTACK! Weights should be moderately light and reps are not crazy high so hold on for big sets!

WORKOUT STRATEGY & FLOW

Front Squat: Weight needs to be light where unbroken is the main goal. Breathe at the top of each rep and don’t forget to relax your hands to save grip strength.

Shoulder to Overhead: Like the squats this should be unbroken while looking to pause slightly at the top of each rep for breathing and stability.

T2B/C2B/BMU: These two movements should be broken into manageable sets with quick rest to avoid burning out. If it feels good then go for it!

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