Money Maker

Crossfit North Cloud – CrossFit

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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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