Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
5 minute bike (start easy and increase intensity each minute)
Then…
2 Rounds:
10 Banded Air Squats
10 alternating DB clean and jerks (light/moderate)
5 step-ups (each side)
10 Single DB Suitcase deadlift (light/moderate) (each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
50 Dumbbell Snatches (50/35)
50 Push Ups
50 Wallballs (20/14)
50 Push Ups
50 Dumbbell Snatches (50/35)
TARGET SCORE
Target Rounds: 1+
STIMULUS
This is an “Openish” style workout where we want you to move with a purpose and make calculated rest to ensure you are able to finish 1 round.
WORKOUT STRATEGY & FLOW
Dumbbell snatch: use a weight light enough where you could hit 20+ reps without stopping. Switching in the air is ideal but not necessary if you keep moving.
Push Ups: These should be broken up early to avoid burning out and you should rest on knees to prevent additional time under tension on arms.
Quick small sets or descending rep schemes always help for longevity and good pacing.
On Wallballs, push for larger sets. Make some time up here to give yourself time on the second set of Pushups.
In order to finish 1 round you need to finish each movement under 3:00. This is a great way to keep on track and have a goal for each movement!
Accessory Work
Metcon (No Measure)
3 Rounds
45 sec side plank (each side)
20 Flutter Kicks
20 v-ups
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