Teardrops On My Guitar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Cardio

5 DB Man Makers

2 Muscle Clean @ 8/10 RPE

**You will need a pair of dumbbells and a Barbell for the Muscle Cleans.

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 and Jerk (5 x 1)

1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

Metcon

Metcon (Time)

With a Partner, alternating FULL ROUNDS, complete 10 Rounds for Time (5 each):

12/10 Calorie Assault Bike

6 Power Clean (155/105)

12/10 Calorie Assault Bike

-rest 1:1 b/t sets-
Rx+:

5 sets:

15/12 Calorie Assault Bike

6 Power Clean (185/125)

15/12 Calorie Assault Bike

TARGET SCORE

Target Time each set: 90 seconds to 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

How to Pace:

STEADY! From start to finish, if you come out hot on this workout it’s going to end badly.

Go in with a moderate to moderate high effort and then see if you can maintain or slightly increase across sets.

How it should Feel:

It’s inevitable, your legs will swell up with an out of control heart rate. Control your breathing and don’t waste time between movements, move with a purpose.

WORKOUT STRATEGY & FLOW

Bike: Pacing should be around 75-80% with the goal to stay sub 45 seconds, ideally getting to the 40 seconds with 1-2 calories left before winding down (first set of calories). The second set is all heart so settle into your pace with the same goal finish time as the first.

Power Clean: weight selected should not be over 70% 1RM clean with the approach to hit smooth singles with little time lost between reps. Pull harder than you think on the first rep and after that you should be acquainted with how your body feels.

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