Teenage Dirtbag

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Rounds:

15 Banded Good Mornings

10 Cossack Squats

then…

Front Squat:

2-3 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 2 second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

Weightlifting

Front Squat (10×3 @ 83%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 Minutes:

10 American Kettlebell Swings (53/35)

10 Box Jumps (24″/20″)
TARGET SCORE

Target Rounds: 7+

STIMULUS and GOALS

How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.

How it should Feel: The kettlebell is light enough combined with the box jump that you will be out of breath the entire time!

WORKOUT STRATEGY & FLOW

Kettlebell Swings Each round of these should be done unbroken…you may do the “snatching” style of a kettlebell swing (bending the arms during the swing).

Box Jumps: This is a great time to work on faster box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.

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