Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
0:30 Row Or Ski (start easy and build to moderate/fast by last set)
0:30 Bike (start easy and build to moderate/fast by last set)
10-15 Shrugs in Handstand Hold
4-6 Power Clean (start with empty barbell and build in weight each set)
-Then-
Build to Power Clean weight.
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
Holleyman (Time)
Complete 30 Rounds For Time:
5 Wall Balls (20/14) (10’/9’)
3 Handstand Push Ups
1 Power Clean (225/155)
TARGET SCORE
Target Time: Sub 25 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: GRIND! This is a classic hero workout that is all about putting your head down (literally on the handstand push ups) and keep working!
How it should Feel: MUSCULAR ENDURANCE into CARDIO! This is all about your ability to keep working. You will have total body fatigue and the workout is long enough that it will turn into a cardio feel by the end.
WORKOUT STRATEGY & FLOW
Wall Balls: 5 quick reps each round! This is the easiest part to make yourself start on each round without resting before.
Handstand Push Ups: your kip is key here!! Don’t get lazy with it.
Power Clean: Don’t use over 80% of your 1RM for these. You should be able to set up and hit it without ANY doubt of missing it each round.
crossfitnorthcloud.com 