Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds:
1:30 Ski
10 Ring Rows
10 Push Up to Downward Dog
Metcon
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)
Rx+:
DB Bench (55/40)
Strict Pullups
TARGET SCORE
Target Time each set: 4:30
Time Cap each set: 5:30
STIMULUS
We are working on upper body pressing muscular endurance (horizontal plane) and pulling muscular endurance.
WORKOUT STRATEGY & FLOW
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.
SCALING
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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