Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds:
1:00 bike (0:45 easy/0:30 moderate/0:15 fast)
8 hang power clean (empty bar)
8 front squats (empty bar)
8 Floor Press
2 tempo push ups (3 second descent/no pause/3 second ascent/no pause)
Metcon
Metcon (2 Rounds for reps)
AMRAP 12 Minutes:
18 Hang Power Cleans (95/65)
18 Push Ups
-Rest til 20:00-
AMRAP 8 Minutes:
12 Front Squats (95/65)
6 Handstand Push Ups
Rx+: Strict HSPU
TARGET SCORE
Target Rounds set 1: 7+
Target Rounds set 2: 5+
STIMULUS
We are looking for high rep counts in these 2 couplets and want to push our ability to stay moving with a paired light barbell and bodyweight pushing movement.
WORKOUT STRATEGY & FLOW
Hang Cleans: This should be a light weight you can keep unbroken for at least 2-3 rounds. You can muscle clean if you feel confident that will last for the entire workout.
*Use hook grip from the start to prolong your grip endurance.
Push Ups: Start out with smart sets so you will avoid hitting a wall earlier in the workout. Fast 3s are better than going 18 unbroken then blowing up in round 4-5.
Front Squats: This should be a very light weight you can mostly keep unbroken throughout the 8 minutes. Shoulder fatigue will play more here than anything else so keep a solid front rack and elbows high!
(Strict) Handstand push ups:
The shoulder fatigue will have set in by now, which is why the rep count is lower.
We’d like unbroken or no more than 2 sets,preferably. Focus on a good tripod position and pressing through the ground in your mid palm!
Extra Credit
Weighted Pull-ups (4 x 5)
Work to heavy single
Then…
4×5 @30-40% of heavy Single
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