Up All Night

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Banded Hip Distraction – 1:00/side

Banded Shoulder Distraction – 1:00/side


2 Rounds:

200 M. Jog

10 Pushups

10 Single arm Dumbbell Strict Press (each side)

10 Banded Air Squats


Metcon (Time)

In Teams of 2:

100/90/80 Calorie Row

50 Syncro Dumbbell Snatches (50/35)

100/90/80 Calorie Row

50 Syncro Single-Arm Dumbbell Thrusters (50/35)

100/90/80 Calorie Row

M/M Teams – 100 Calorie

M/F Teams – 90 Calorie

F/F Teams – 80 Calorie

– Split calories as needed

Target time: Sub 20 minutes

Time cap: 30 minutes


We are changing it up a little with a partner workout on a Friday. Get a good strategy with your partner prior and remember communication is key on team workouts!


Rower: should be broken up into small sets between partners so that intensity can be kept high!

For equally skilled athletes, switch based on calories completed (10 cals FAST back and forth).

For partners of highly different skill levels, switch based on time (30-60 secs back and forth).

Synchro DB movements, make sure to designate a “counter” for the group to keep track of reps.

Be sure to communicate on rep schemes before beginning. Teams should be able to complete 15-20 reps at a time with selected weight.

Scale weight if needed based on this requirement.

Cool Down

3:00 easy Bike

1:30 Lacrosse ball lower back R/L (find tight spots on either side)

2:00 pigeon pose R/L

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