Kevin McCallister

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Ski

2 Sets:

10 Single Dumbbell Upright Rows (Each Arm)

10 Lateral Step Ups (Each Leg)

20 Alternating Leg V-Ups

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

8 Single Arm Hang Dumbbell Clean and Jerks (50/35)

10 AbMat or GHD Sit Ups

12 Alt. Dumbbell Step-Ups (50/35) (24″/20″)
Rx+:

Complete 5 Rounds for Time:

12 Single Arm Hang Dumbbell Clean and Jerks (50/35)

14 GHD Sit Ups

16 Alt. Dumbbell Step-Ups (50/35) (24″/20″)

TARGET SCORE

Target Time: 11 minutes

Time Cap: 15 minutes

STIMULUS and GOALS:

The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.

How it should Feel: Hang onto the dumbbell, it should feel like a lung burner!

WORKOUT STRATEGY & FLOW

Single arm hang dumbbell clean and jerks: aim to keep these unbroken each round. We want a moderate weight you are confident with and can utilize those hips throughout!

GHD/AbMat sit ups: aim to keep these 1-2 sets each round. Fire the quads to help sit up each rep.

Alternating dumbbell step ups: aim to keep these unbroken each set. Rest the dumbbell on your shoulder and utilize a strong drive off the box each rep. Quick turnaround once completing each rep will keep you moving!

Weightlifting

Clean Pull + Clean (2×1, 3×1)

1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM

1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM

Deadlift (3 x 6)

6 Deadlifts x 3 Working Sets

* Move up in weight each set.

* rest 2 minutes between sets

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