Crossfit North Cloud – CrossFit
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
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