Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2-3 Minutes Bike or Jog
then…
2-3 Sets Of:
Front Squat Skill Transfer Exercises
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)
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
Back Squat (5 x 2 @ 78% 1-RM Back Squat)
Weight is ACROSS. Use these as warmups for your Front Squats.
Front Squat (Build to Today’s 1-RM)
Leave it all out there. Today is a day to test those PR’s!
*Don’t just load up the bar on one set. Take 5-7 sets to test that PR.
**Suggest to start around 80%.
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets Of:
2 Rounds
50’ Front Rack Walking Lunge (2x50s/35s)
30 Double-Unders
3 Wall Walks
30 Double-Unders
-Rest 3:00 b/t sets-
Rx+:
Complete 2 Sets Of:
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
50’ Handstand Walk
50 Double Unders
-Rest 3 minutes b/t sets-
crossfitnorthcloud.com 