Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Ski
then…
Two sets of:
:30 second Banded Palloff Squat Hold (each side)
10 x Banded Lateral Monster Walk (each direction)
10x Banded Squats
10x Plank Shoulder Taps (each arm)
5x Russian StepUps (each side)
Weightlifting
Back Squat (Heavy 1-Rep)
Every 90 Seconds, for 12 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
*Your goal is to use sets 6-8 to establish TODAY’s heavy 1-Rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders/80 Single-Unders
20 Wallballs (20/14)
10 Ring Dips
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