Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Move for Quality, 8 Minutes of:
1 Minute Ski (start easy and build intensity throughout)
10 Strict DB Press (light)
5 Burpees
5 Spiderman lunge stretch (each side)
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Metcon (7 Rounds for time)
Complete 7 sets (1 Set every 3:00):
6 Handstand Pushups
12/9 Calorie Bike
6 Deadlift (255/165)
TARGET SCORE
Target Time each set: sub 2:00
Time Cap each set: 2:30
STIMULUS and GOALS
This is a high intensity interval based designed to get your heart rate high and keep you moving with built in rest.
WORKOUT STRATEGY & FLOW
Handstand Pushups:
Lower number of reps here, if you need to break do so starting from the beginning. Quick, fast sets with minimal rest when possible.
Bike: Move FAST here, especially at the beginning of the bike.
Deadlifts: This should be a moderate/heavy to heavy weight since the reps are lower here.
*Weight should be ideally less than 80% of max. Singles are ok, if you can stay moving and consistent with solid form here.
Accessory Work
Metcon (No Measure)
3 Rounds:
1:00 Handstand Hold
1:00 Bar Hang
1:00 Plank
1:00 Bear Hug Hold (150/100)
*Rest as needed between movements so that you can go unbroken.