CrossFit – Tue, Dec 27

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Assault Bike (moderate)

5 Pushup to Downward Dog

10 Banded Good Morning

5 Suitcase Deadlifts (each side) (moderate)

5 Cossack Squats(each side) (moderate)

5Dumbbell Push Press (each side) (moderate)

Weightlifting

Clean Pull + Clean + Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 65% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk

Metcon

Metcon (Time)

Complete 10 Rounds For Time:

5 Dumbbell Deadlifts (2x50s/35)

5 Dumbbell Front Squats (2x50s/35)

5 Dumbbell Push Presses (2x50s/35)

*Everytime you break perform 5Burpee over Dumbbells

**You must also START the workout with Burpees
Rx+:

Complete 10 Rounds For Time:

7 Dumbbell Deadlifts (2x50s/35)

7 Dumbbell Front Squats (2x50s/35)

7 Dumbbell Push Presses (2x50s/35)

*Everytime you break perform 7Burpee over Dumbbells

**You must also START the workout with Burpees

TARGET SCORE:

Target Time: sub 12 minutes

Time Cap: 17 minutes

STIMULUS and GOALS

How to Pace:We want you to push yourself to see how long you can hang onto the dumbbell!! Even if you go slightly slower, work to hang on for more rounds than you typically would.

How it should Feel: Legs, shoulders, arms, ankles, they could all be on fire!Keep yourself engaged until the end!

WORKOUT STRATEGY & FLOW

Dumbbell Deadlift: These are likely the “easiest” portion of the workout. You can try a hook grip here to help save your forearms. Otherwise keep core engaged and just keep a good rhythm.

Dumbbell Front Squats: Get a consistent and sound position on your shoulders and make each rep look the same. Stay balanced in your weight distribution in your feet to help in later rounds. Use your glutes along with those quads!

Dumbbell Push Press : Fast and snappy! Dip, drive, press, repeat until all 7 are done. Don’t cheat yourself and do push jerks!

Dumbbell Lateral Burpees: At the beginning and when you get these at the end, just stay moving and don’t feel rushed. That will help keep your heart rate under control for getting back to the dumbbell.

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