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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