Wake Me Up When September Ends

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


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 (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


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.


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-

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