Astounded

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Cardio (Your Choice)

then…

2-3 sets:

7 Barbell Back Rack Box Step Ups (each side)

7 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up)

7 Tempo Dumbbell Upright Rows (each side) 5 seconds down, 1 second hold at the top)

then…

3x High Hang Clean + 3x Hang Clean + 3x Clean

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

Weightlifting

Clean Pull + Clean + Jerk (3 x 1+1+1)

1 Clean Pull + 1 Clean + Jerk @ 80-85% (OR 8-8.5/10 RPE)

1 Clean Pull + 1 Clean + Jerk @ 85-90% (OR 8.5-9/10 RPE)

1 Clean Pull + 1 Clean + Jerk @ 90% (OR 9/10 RPE)

*Base percentages off of your CLEAN & JERK MAX

*If the percentages feel heavier than the associated RPE, then go off of RPE.

*If the percentages feel the same or easier than RPE, then go off of the percentages

Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk (4 x 1+1+1+1)

Perform as a complex, but does not need to be touch and go.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 65-70% (OR 6.5-7/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 70-75% (OR 7-7.5/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean

*Rest as needed in between sets

Metcon

Metcon (Time)

With a partner, complete for time:

400 Double Unders (split as desired)

200 Wall Balls (20/14) (split as desired)

*One person working at a time