Crossfit North Cloud – CrossFit
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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