Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-then-
2 Rounds of:
10 Single Leg Dumbbell RDL R/L
20 Alternating V Ups
10 Single Arm Dumbbell Shoulder Press R/L
Weightlifting
Deadlift (3×5, 3×3, 3×1)
Take 12 Minutes to complete the following sets, weight is building across all sets.
Try and keep within the suggested percentage ranges!
3×5 @70-75%
3×3 @75-80%
3×1 @80-85%
Metcon
Metcon (2 Rounds for reps)
Complete the Following:
10 Minute AMRAP:
6 Power Cleans (135/95)
12 Handstand Pushups
12 Toes-to-Bar
-Rest 5:00-
10 Minute AMRAP:
3 Power Cleans (185/125)
6 Handstand Push Ups
6 Toes-to-Bar
TARGET SCORE:
Target rounds each set: 4-6
RX+:
10 minute AMRAP
6 Power Cleans (185/125)
12 Strict Handstand Push Ups
18 Toes to Bar
-Rest 5:00-
10 minute AMRAP
3 Power Cleans (225/155)
6 Strict Handstand Push Ups
9 Toes to Bar
STIMULUS:
Some heavy cleans and moderate gymnastics will test all skill levels. Goal is to move consistently throughout the 10 mins.
WORKOUT STRATEGY & FLOW:
Power Cleans should be completed in singles while trying to maintain a rep every 5-8 seconds.
Goal for HSPU is 1-2 sets, but make sure to scale according to skill level.
Break sets early before muscle failure.
For T2B try and stay consistent with sets based on what is comfortable.
Grip and shoulders will get tired so make sure to keep the hips and legs popping!
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