Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Bird Dogs R/L

* 10 Squats


2 Rounds:

1 Minute Easy Row

5 box step-ups (each side)

5 Dumbbell Hang Clean and Strict Press (Light weight) (each side)

5 push up plank shoulder taps (each side)

5 step back lunges (each side)


Metcon (Time)

In Teams of 2:

150 SA Dumbbell Hang Clean and Jerks (50/35)

* Partner Hangs from pull up bar)

150 Box Jump Overs (24/20)

* Partner Holds Handstand

300ft Single Arm Overhead Lunge Walk (50/35) (switch every 50 ft.)

* Each partner completes 150ft.
Individual version:

75 Dumbbell hang Clean and Jerks (50/35)

2:00 Hang from pull up bar

75 Box Jump Overs (24/20)

2:00 Handstand Hold

150ft Single Arm Overhead Lunge Walk (50/35)


Target Time: Sub 20 minutes

Time Cap: 30 minutes


This is our longer metcon for the week and we are pairing up because suffering together is better!

We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.


Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.

Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.

Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start at least.

Pull up hang/handstand hold: You should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time, before switching. Focus on active shoulders for both movements.

Accessory Work

Metcon (No Measure)

3 sets

10 Cossack Squats

20 Banded Scap Squeeze

10 Bird Dogs (Slow and Controlled)

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