Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets
1:00 Bike
20 Alt. Leg V-Up
then…
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
-Then-
Warm Up to Bear Complex weight.
Metcon
Metcon (Time)
Buy-In: 40/32 Calorie C2 Bike Erg
-into-
4 Rounds:
15 AbMat/GHD Sit Ups
*4 Bear Complex (115/80)
-into-
Cash-Out: 40/32 Calorie Ski Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
Rx+:
Buy-In: 50/40 Calorie Bike Erg
-into-
4 Rounds:
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
Cash Out: 50/40 Calorie Ski Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
TARGET SCORE
Target Time: Sub 15minutes
WORKOUT STRATEGY & FLOW
Bike Erg/Ski: Pacing should be moderately-fast (80%). Wind down the final 2-3 calories on the first bike so you can quickly move to the GHD. Pace should be HARD on the final ski.
GHD/AbMat Sit Up : This is the station where you need to focus on recovering your heart rate and grip. Slow down your pacing just a little and focus on a steady breathing pattern. Aggressive hip drive while launching the arms, keep your hands open to relax your forearms.
Bear Complex – with fluid motion OR Bear Complex- with all 5 separate movements: Weight is moderate (60% or less of 1RM Clean and Jerk). You can drop the weight after each rep of the complex if you think it will keep your heart rate under control.
Remember on the Bear Complex 1 rep is 1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + Back rack Push Press. You can Squat Clean Thruster (this is when you go from the squat clean directly into the thruster with no pause) and you can also do a Back Squat Thruster (when you go from the back squat into the thruster with no pause) for efficiency purposes. We recommend this if you are comfortable with the movements. Try a couple in warm ups!
Weightlifting
Choose either Split or Push Jerk today.
Split Jerk (10,8,6,4,2)
Complete the following 5 sets:
10 Split Jerk @6/10 RPE
8 Split Jerk @7/10 RPE
6 Split Jerk @8/10 RPE
4 Split Jerk @9/10 RPE
2 Split Jerk @10/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.
Push Jerk (10,8,6,4,2)
Complete the following 5 sets:
10 PushJerk @6/10 RPE
8 PushJerk @7/10 RPE
6 PushJerk @8/10 RPE
4 PushJerk @9/10 RPE
2 PushJerk @10/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.
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