Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Row
then…
20 Banded Lateral Side Step (Each Way)
20 Banded Monster Walk (Forward/Backward)
20 Goblet Squats
1:00 Banded Palloff Hold (Total)
-Then-
1:00/side Banded Ankle Distraction
1:00 Front Rack Mobility/Tricep Smash
Weightlifting
Back Squat (1-RM)
*Take 12 Minutes to build to today’s 1-RM Back Squat.
Suggested Rep Scheme:
Set 1: 5 Reps @ 60%
Set 2: 4 Reps @ 70%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 2 Reps @ 90%
Set 6: 1 Rep @ 95%
Set 7: 1 Rep @ 95%+
Set 8: Test 1-RM
Metcon
Metcon (Time)
27-21-15-9
Front Squat (135/95)
*Complete 10 C2B Pullups at the beginning and end of the workout as well as in between rounds of Front Squats.
WORKOUT FLOW
10 C2B Pullups
27 Front Squats
10 C2B Pullups
21 Front Squats
10 C2B Pullups
15 Front Squats
10 C2B Pullups
9 Front Squats
10 C2B Pullups
TARGET SCORE
Time Cap workout 15 minutes
STIMULUS
It’s going to blow up the core and push lower body work capacity with front squats.
Accessory Work
Metcon (No Measure)
3 sets:
30-60sec Plank (elbows)
15 Barbell Bent Over Rows
10 Banded Upright Row
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