Crossfit North Cloud – CrossFit
Warm-up (No Measure)
40 Single Unders
5 Single Leg Dumbbell RDLs (moderate weight) (each side)
5 Single Arm Dumbbell upright row (moderate weight) (each side)
5 Single Arm Dumbbell Push Press (moderate weight) (each side)
3-Position Clean (2 x 1, 3 x 1, 1 x 1)
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):
– 2 sets @ 65-70% 1 RM clean
– 3 sets @70-75% 1 RM clean
-1 set @ 75% +
* Rest between sets
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15:
500 ft. Shuttle Sprints (10 lengths of gym)
10 Left Arm Dumbbell Power Snatches (50/35)
50 Double Unders
10 Right Arm Dumbbell Power Snatches (50/35)
Rx+: DB Snatches (65/40)
*Every 50 ft. length is a rep for the Shuttle Sprint (10 reps total)
Target number of Rounds: 6+ Rounds
STIMULUS and GOALS
The designed stimulus is high intensity sprinting into moderate intensity dumbbell work paired with Double unders.
Plan on moving quickly during shuttle sprints and then settling into working consistently during DB and double under work. Heavy focus on breathing after shuttle sprints and within movements will help you continue to work with minimal rest time between movements and sets.
WORKOUT STRATEGY & FLOW
Shuttle effort should be moderate to high intensity throughout rounds.
Dumbbell Snatches: Complete all reps on one arm before starting reps of double unders. Weight selected should allow for unbroken reps on both arms for most, if not all of the workout. Heart rate and breathing will be extremely high from shuttles, so be sure to self cue to inhale as the dumbbell descends and exhale as you explode with each rep from the ground. Additionally, ensure proper loading for the start position by loading the hamstrings at the bottom of each rep rather than dropping the chest too much and stressing the low back. Use hips and legs as much as possible to launch the weight through the motion smoothly and effectively.
Double Unders; The rep count is low enough here that we can go straight into these and maintain unbroken most to all of the workout. Keep a consistent pace and use this to prepare to finish the round and move into the snatches/shuttle sprint.