Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
20/15 Calorie Bike (build from easy to moderate)
20 Box Step Up (10 each leg)
10 Banded Good Mornings
then…
:30 Banded Hip Distraction/Side
1:00 Downward Dog Stretch
Metcon
Metcon (Time)
Complete For Time:
20/16 Calorie Bike Erg or Row
20 Front Rack Box Step Ups (75/55) (24”/20”)
20/16 Calorie Bike Erg or Row
20 Back Rack Box Step Up (95/65) (24”/20”)
20/16 Calorie Bike Erg or Row
20 Front Rack Box Step Ups (75/55) (24”/20”)
20/16 Calorie Bike Erg or Row
Weightlifting
Clean Pull + Hang Power Clean + Jerk (Every 2:00, for 5 Sets (10 Minutes))
*Do a set every 2 minutes.
1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 65% 1 RM Power Clean
1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 70% 1 RM Power Clean
1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 75% 1 RM Power Clean
1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 80% 1 RM Power Clean
1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 85-88% 1 RM Power Clean
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
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