Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1 Set:
2:00 Jog/Bike
15 Barbell Good Mornings
10 PVC Passthroughs
10 Sotts Press (Snatch Grip)
5 Inchworms
Then…
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
Metcon
Metcon (Time)
Complete For Time:
35 Pull-ups
400 Meter Run
21 Thrusters (75/55)
800 Meter Run
21 Thrusters (75/55)
400 Meter Run
35 Pull-ups
Rx+:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups
TARGET SCORE
Target Time: Sub 18 minutes
Time Cap: 24 minutes
STIMULUS and GOALS
How to Pace:
STEADY!! moderate pacing and steady effort. Utilize the runs to shake out the arms and keep them loose in preparation for the upcoming movement. Consistent, repeatable sized sets will keep you moving without the risk of being forced into extended rest from fatigue
How it should Feel:
CARDIO! Skill level is low, so it makes this workout all grit and grind with the run being the bulk of the workout.
WORKOUT STRATEGY & FLOW
Pull-ups: Aim for small, quick reps/sets unless you are highly gymnastic proficient.
Thrusters: Light weight that will allow reps to be completed in 1-2 sets. Breathe at the top of each rep and stay smooth…don’t rush!
Run: Approach the run with a recovery type pace (65-70% efort) to start and build into a more moderate pace (70-80% effort). Tempo should be the same on both 400m runs and the 800m. Try to relax the arms as much as possible while keeping the hands loose.
Weightlifting
Snatch (5 x 1)
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
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