Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Sets:
1 minute row (30 sec easy/ 20 sec moderate/ 10 sec hard)
10 Single Arm Suitcase Deadlifts (each side)
10 Single Arm Press (each side)
15 Cossack Squats
20 Second Handstand hold (overhead static hold)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds and Reps possible in 20 Minutes of:
6 Handstand Push Up
12 Deadlift (185/125)
18/13 Calorie Row
54 Double Under
20:00 AMRAP:
10 Strict Handstand Push Up
15 Deadlift (225/155)
20/15 Calorie Row
75 Double-Unders
STIMULUS and GOALS:
All the skill and rep count in this workout will keep the heart rate up and allow you to push your threshold.
Try and establish a pace and keep consistent round times.
WORKOUT STRATEGY & FLOW:
Handstand Pushups: Attempt fast, quick sets to avoid burn out if possible. Be efficient!
Goal should be 1-2 sets most rounds with quick turn around off the rest.
Deadlift: This should be under 60% 1RM, a weight we can move in 1-2 sets most, if not all, of the workout.
Row: We want a moderate pace (70-80%). Recovery breathing during the first portion of the row and then pick up pace as you recover. Remember to wind down the last few calories to allow for a small breath before moving to the next station.
Double-Unders: should be unbroken if you are comfortable with high reps. If not, look to hit 2-3 sets and knock out large chunk first (40-50 reps) then finish off what’s left after a small break.
Accessory Work
3-4 Super Sets:
20 Weighted abmat situps
40 flutters kicks (each side)
60 second plank hold
-Rest 1-2 minutes between sets-
crossfitnorthcloud.com 