Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


2-3 Sets

1:00 Bike

4 Spiderman Lunge Stretch (each side)

6 Burpees

8 Goblet Squats (light/moderate)


Back Squat (5, 4, 3, 3)

Every 2:00 for 8:00 (4 sets)

Example Sets

Set 1:

5 reps @ 340#

-rest 2 minutes-

Set 2:

4 reps @ 340#

-rest 2 minutes-

Set 3:

3 reps @ 340#

-rest 2 minutes-

Set 4:

3 reps @ 340#

*Based off of a 400# Back Squat


Metcon (Time)


Dumbbell Front Squats (50/35)

Assault Bike Calories (Ladies 18-12-6)

-Rest 2:00-


Assault Bike Calories (Ladies 12-9-6)

Burpee over Dumbbells

-Rest 2:00-


Burpees over Dumbbells

Dumbbell Front Squats (2×50/35)

These couplets will push our intensity and total body fatigue as we have an even mix of gymnastic push, squatting, and cardio.


Dumbbell Front Squats: These should be a moderate weight we can keep unbroken for most sets. We’d like each rep to be fast so we can move through the sets quickly.

Assault Bike: keep intensity at ~80-85% until the final 9/6 calories and hammer down if you have any left in you

Burpees over dumbbells: Work on staying low to the ground on these to speed up the reps. If you must take a short rest break, do so while laying on your chest before beginning the next rep.

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