Iris

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Scorpions

10 Russian KB Swing

:30 Handstand (DB OH) Hold

Workout Prep:

1 set: (at workout pace):

3 Devil Press (at workout weight)

3 Handstand Push Ups

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 (Time)

Complete For Time:

30 Devil Press (2×35/20)

30 Handstand Push Ups

15 Devil Press (2×35/20)

15 Handstand Push Ups
Rx+:

Complete For Time:

30 Devil Press (2×50/35)

30 Handstand Push Ups

15 Devil Press (2×50/35)

15 Handstand Push Ups

Weightlifting

Power Clean (5×1)

This is a technique work day. Weights should move well!

A few points of performancce:

-don’t starfish

-full extension on pull

-catch in receiving position with elbows high

-press back up into the bar on the catch.

1 Power Clean @ 5/10 RPE Power Clean

1 Power Clean @ 6/10 RPE Power Clean

1 Power Clean @ 6.5/10 RPE Power Clean

1 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 7/10 RPE Power Clean

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