Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-into-
2 Sets:
12/9 Calorie bike
9 Goblet Squats
9 Scap Pullups
6 Thread the Needle R/L (with slight pause in the reach portion)
then…
Clean Warmup (Empty Barbell): As a Class
7x – Clean Pull
7x – High Hang Clean (Pockets)
7x – Muscle Clean
7x – Hang Clean
7x – Power Clean
7x – Squat Clean
Weightlifting
Clean (3×3, 3×2, 3×1)
3×3 @70-80%
3×2 @75%-85%
3×1 @80-90%+
* Build by feel within the range given for each
Metcon
Metcon (Time)
21-15-9
Calorie Bike
Chest-to-Bar Pullups
-Rest 2 Minutes-
9-15-21
Calorie Row
American KB Swings (53/35)
TARGET SCORE
Target Time each set: 7:00
STIMULUS
These are faster paced workouts that are going to get your heart rate really high very fast.
You want to hold a moderate/fast pace on row but staying at an intensity that you will be able to maintain quick sets on the chest-to-bar pull-up and hang onto the KB Swings.
WORKOUT STRATEGY & FLOW
Row/Bike: Aim to keep these at a relatively fast pace. Goal should be to hold same pace entire workout.
Chest-to-Bar Pull-Up: Aim to get these done in as little sets as possible. If you’re feeling good go for unbroken otherwise take small breaks to get them done in as few sets as possible.
Ultimate goal should be to go as hard as possible on the first one and still being able to match that time on the second go around.
KB Swings: These should be done in 2 sets at most! Stay steady and work on pressing through the bar and weight in mid foot.
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