What’s My Age Again?

Crossfit North Cloud – CrossFit

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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.

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