Knockout

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

200 M. Run

20 Alternating Leg V-Ups

10 Upright Rows

1:00 Handstand Hold

Metcon

Metcon (Time)

Complete For Time:

50 GHD/AbMat Sit Up

5 Rope Climb

50 Handstand Push Up

50 GHD/AbMat Sit Up

5 Rope Climb
Rx+:

Complete For Time:

50 GHD/AbMat Sit Up

5 Legless Rope Climb

50 Strict Handstand Push Up

50 GHD/AbMat Sit Up

5 Legless Rope Climb

TARGET SCORE

Target Time: 15 Minutes

STIMULUS

High reps gymnastics trying to be smart with manageable sets on everything. This will be all upper body muscular endurance.

WORKOUT STRATEGY & FLOW

GHDs/Situps: Aim in as big of sets as you can

Rope Climb: Be smart, manage your rest and make sure you are ready.

Handstand push ups: Come out with a big set and then push to right before failure.

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Split Stance RDL

10/10 Single Arm Kettlebell Rack Split Squat

1:00 Active Goblet Squat Hold

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