Black Hole Sun

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds:

1:30 Ski

10 Ring Rows

10 Push Up to Downward Dog


Metcon (5 Rounds for time)

Complete 5 sets for Times: (1 set every 6:00)

12 DB Bench Press (50/35)

12 Pullups

24 Pushups

100 Ft. Farmer’s Carry: (70/53 KB in Each Hand)

DB Bench (55/40)

Strict Pullups


Target Time each set: 4:30

Time Cap each set: 5:30


We are working on upper body pressing muscular endurance (horizontal plane) and pulling muscular endurance.


Bench Press: This should be done in 1-2 sets throughout.

Pullups: Aim for sets of 3+

Push ups: pick manageable sets and go. The volume of these will add up (120) with the bench press (60)

Farmer’s carry: use a heavy weight you can keep unbroken for 100 ft.


The Scaling aim is to be able to keep bigger sets of bench and not stop moving on the other 3 movements.

Scaling option to finish near the target score:

5 sets (1 set every 6 Minutes)

12 bench press 115/80

8 Pullups

18 Pushups

100′ Farmers Carry

Accessory Work

Metcon (No Measure)

2 Rounds of:

7 turkish get ups (light/moderate) R/L

14 Single Arm Kettlebell RDL R/L

21 weighted single leg glute bridge (light) (off a bench or box) R/L

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