Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds of:
1:00 Row
10 Goblet Squats
10/10 Single Arm Dumbbell Strict Press
5 Strict Pull Ups or 10 Bent-Over DB Rows
Weightlifting
Bench Press (5 x 5 – Across)
5 Sets of 5 Reps:
@73-78% (Use same weight across)
Metcon
Metcon (4 Rounds for time)
Complete 4 Sets for Times (1 Set every 5:00)
21/16 Cal Row
15 Thruster (95/65)
9 Chest-to-Bar Pullups (OR 6 Bar Muscle-Ups)
TARGET SCORE
Target Time each set: Sub 4 Minutes
STIMULUS
Go hard each set and try to hang on! We are working that sprint like stimulus so go for it!
Make sure weight and reps are maintainable for unbroken sets through the first 1-2 rounds.
WORKOUT STRATEGY & FLOW
For the calorie row make sure to get the fan moving fast off the start, use the “rowing sprint start” then settle into a pace and wind down the last few calories. Goal is sub 1:10.
The thrusters will be tough after the row but push for unbroken sets. Breathe at the top of each rep and don’t stop squatting. Squeeze your hips through extensions to help propel the bar overhead.
Goal for Bar Muscle Ups/C2B is unbroken or 2 sets. So make sure to get some chalk and be aggressive with the pull to the bar.
SCALING
The Scaling aim is to maintain unbroken sets for as long as possible and have at least 1 minute of rest.. Scale weight and reps to maintain the stimulus.
Scale to finish near the target score:
7 Sets
(1 Set every 5:00)
18/15 calorie row
12 thruster 95/65
6 bar muscle up
crossfitnorthcloud.com 