CrossFit – Mon, Dec 19

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2 Sets:

10 Strict Press

10 Cossack Squats (per side)

5 PVC Passthroughs

5 PVC Push Press

Weightlifting

Snatch Balance + OH Squat (5 Sets: Building)

2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch

2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70%+ 1 RM Snatch

Metcon

Metcon (8 Rounds for time)

Complete 8 Sets: (1 set every 3 minutes)

12/10 Calorie Assault Bike

8 Dumbbell Thrusters (2×50/35)
Rx+:

Complete 8 Sets: (1 set every 3 minutes)

15/12 Calorie Assault Bike

10 Dumbbell Thrusters (2×50/35)

TARGET SCORE

Target Time each set: sub 1 minute 30 seconds

Time Cap each set: 2:30 minutes

STIMULUS and GOALS

How to Pace: It’s one of those workouts where the stimulus is simple, push the pace and try to hang on.

WORKOUT STRATEGY & FLOW

Assault Bike : Pacing should be aggressive (80%+) with the intent to finish under 45 seconds every set. Ramp up the bike off the start for 3-4 seconds and then coast down the final 2 calories for a smooth transition.

Dumbbell Thruster : Unbroken, the whole time. Breathe through each rep and make sure to be explosive out of the bottom of the squat with a strong/aggressive hip drive.

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Quad Smash (each side)

1-2 minute Lacrosse Ball Glute Smash (each side)

1-2 minute Elbow to Floor Stretch (each side)

2 minute Frog Stretch

2 minute Couch Stretch (each side)

2 minute Pigeon Pose/Stretch (each side)

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