Disturbia

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

10/8 Calore Bike

5 Strict Pullups

10 Power Cleans

15 Banded Good Mornings

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 calories)

Complete 3 Sets for Max Calories:

AMRAP 2 Minutes:

3 Power Cleans (185/125)

7 Chest-to-Bar

Max Calorie Assault Bike

-Rest 4 Minutes between sets-
Rx+:

Complete 3 Sets for Max Calories:

AMRAP 2 Minutes:

3 Power Cleans (225/155)

10 Bar Muscle Ups

Max Calorie Assault Bike

-Rest 4 Minutes between sets-

STIMULUS and GOALS

How to Pace: SPRINT! There is a big amount of rest built in so you can start and stay fast!

WORKOUT STRATEGY & FLOW:

Power Cleans: These can be quick singles or touch’n go. Hold a good position for each, especially with your flat and braced back.

C2B/BMU: Unbroken is great, but quick sets and rest works too! Keep these smooth and utilize that kip!

Assault Bike: Hammer down here! Don’t slow and hold 85-90%+ pace!

Weightlifting

Bench Press (5,5,4,4,4)

5 Bench Press @ 7.5/10 RPE

AMAP in :30 of Push Ups

Rest as needed

5 Bench Press @ 8/10 RPE

AMAP in :30 of Push Ups

Rest as needed

4 Bench Press @ 8.5/10 RPE

AMAP in :30 of Push Ups

Rest as needed

4 Bench Press @ 9/10 RPE

AMAP in :30 of Push Ups

Rest as needed

4 Bench Press @ 10/10 RPE

AMAP in :30 of Push Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: