Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Row *Easy pace
10 Situps
1 Minute Ski *Easy Pace
50 Single Unders
1 Minute Row *Moderate Pace
10 Pushups
1 Minute Ski *Moderate Pace
50 Single Unders
1 Minute Row *Hard Pace
10 Pullups
1 Minute Ski *Hard Pace
50 Single Unders
Metcon
Metcon (5 Rounds for reps)
5 rounds
1 minute Max Calorie Row
1 minute Max Single-Arm DB Hang Clean & Jerk (50/35)
1 minute Max Calorie Ski
1 minute Max Double-Unders
-1 minute Rest-
TARGET SCORE
Target Reps each set: 130+
STIMULUS
This is a big aerobic piece! Learn about pacing and how much you can push as you get into later rounds.
WORKOUT STRATEGY & FLOW
Calorie Row: Aim for 1100/900+ calorie/hour.
Stay aggressive!
DB Hang Clean & Jerk: Try to hang on throughout the entire minute if possible!
Calorie ski: Aim for 1000/800+ calorie/hour. Stay aggressive!
Double Unders: Try to hang on for the entire minute if you can.
Accessory Work
3 Rounds:
5 Turkish Get Ups R/L
10 Curtsy KB in front Rack R/L
10 Ring Row
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