Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds of:
10/8 Calorie Ski
10/10 Single Arm Dumbbell Strict Press
5 Inchworms
Weightlifting
Take 10 Minutes to work through the 4 sets of Bench Press.
then…
Take 10 Minutes to work through the 4 sets of Deadlift
*The weight on both is ascending over the course of the 4 sets.
*Start light and maintain EXCEPTIONAL form especially on the deadlift.
Bench Press (4 x 5 (Ascending))
Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
Deadlift (4 x 5 (Ascending))
Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
Deadlifts are Dead-Stop, lift like you are in a library!
Metcon
Metcon (Time)
Complete the following for time:
Buy-In: 30/24 Calorie SkiErg
then….
3 Rounds of:
20 Pushups
20 Box Jumps
20 Russian KB Swings
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