Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Row
then…
2 Rounds:
10 Lunge W/Reach
10 Single-Arm DB Strict Press (per arm)
10 Banded Lateral Monster Walks
10 Banded Air Squats
Weightlifting
Back Squat (3 x 3 @ 80-85%)
Take 3 sets to work to a Heavy 3-Rep for Today
*(Not Max!)
-then-
3×3 @80-85% of Heavy 3
* Don’t go to failure and stop before form breaks down for heavy 3
* Rest 90 Seconds between working sets
Metcon
Metcon (Time)
Complete For Time:
Buy – In: 30/24 Calorie Assault Bike
21-15-9
Thrusters (95/65)
Burpee Box Jumps (24/20)
Rx+: Thrusters (135/95)
TARGET SCORE
Target Time: Sub 10 Minutes.
STIMULUS
This is a FAST workout, there is a low number of reps, and it should feel similar to Fran/Jackie!
WORKOUT STRATEGY & FLOW
Bike: This should be a moderate to hard pace…complete in 2 minutes or less (ideally).
Thrusters: These should be done in large sets, 1 or 2 sets throughout. Keep your chest up and use the bounce out of the bottom of your squat to drive the bar off your shoulders.
Burpee Box-Jumps: Set a pace and stick with it, use this as a portion of the workout to catch your breath and be very methodical while you move through them.
Accessory Work
Metcon (No Measure)
1 arm high Pull
5×10 moderate weight
Cuban Press
5 reps moderate weight after each set of high pull
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