Crossfit North Cloud – CrossFit
Warm-up (No Measure)
Crossover Symmetry Activation
20 Good Mornings
15 Plate Hops
10 Lunge w/Twist
5 Strict Pullups
Warmup to Clean/Deadlift Weights
Armistice (AMRAP – Rounds and Reps)
Complete AMRAP in 11 minutes:
11 Power Cleans (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
On an 11-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 11-minute clock stops.
Tips and Strategy:
3 out of the 4 movements in “Armistice” are “pulling movements,” which means your grip and forearms are going to be severely taxed.
To avoid burnout, complete smaller sets of the Power Cleans, Deadlifts, and Pull-Ups. Break up your reps so you can rest very briefly to give your grip a break, and then get right back to work.
Use a hook grip for the Power Cleans and try this rep scheme to avoid overload:
Power Cleans: 4, 4, 3
Burpees Over the Bar: Steady pace
Deadlifts: 7, 7, 5
Pull-Ups: 7, 7, 4
This WOD should feel really brutal. It’s only 11 minutes long, so you should be able to move quickly—long rest breaks will kill the intensity of “Armistice.”
The load today should feel pretty light and you should be able to move smoothly. Smaller, fast sets will keep you moving!