Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
4x :30/:30 Row
then…
2 Sets:
50 Ft. Earthquake Bar Overhead Carry
20 Cossack Squats (10/side)
10 Banded Good Mornings
Weightlifting
Front Squat (5 x 3)
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*Do a set every 1:30
**Weight is ACROSS
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 20 Minutes:
20/16 Calorie Row
40 Double Dumbbell Deadlifts (50s/35s)
20/16 Calorie Row
30 Double Dumbbell Front Squats (50s/35s)
20/16 Calorie Row
20 Double Dumbbell S2O (50s/35s)
Rx+:
AMRAP 20 Minutes
25/20 Calorie Row
50 Double Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Double Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Double Dumbbell S2O (50s/35s)
WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate (~75%), with the goal to finish rows under 80 seconds. Breathe out on the end of the pull and relax the hands on the ascent back in.
Dumbbell Deadlift: Lock in that midline, hook grip the dumbbells and get to work! Make sure to stand up all the way and not short change reps.
Dumbbell Front Squats: Resting on the top of the shoulders is fine. Be sure to break parallel and open the hips fully at the top. Find a cadence with breathing (ideally breath in on the descent and out on the ascent). Going 20s or 15-15-10 is a good goal!
Dumbbell Shoulder to Overhead: Push jerk all reps to save shoulders! This will save your shoulders and teach you to hip drive better and better. Make sure you lock out and stand up reps. Dumbbells are easy to get lazy with. Keep your eyes on the horizon and find that rhythm to get reps done quickly!
The weight selected on all dumbbell movements should allow for completing 7-10+ reps at a time. Don’t push sets to their breaking points, and don’t drop the dumbbells from the top. Take care of the equipment and set them down with care!
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