Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
3 Sets:
1:00 Run
10 Thread the needle (each side)
5 inchworm
10 Big Arm Circles (Clockwise and Counter Clockwise)
50 Single Unders
Metcon
Metcon (5 Rounds for time)
Rx:
5 sets (1 Set every 3 Minutes)
70 Double Unders
20 Push Ups
Rx+:
5 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups
TARGET SCORE
Target Time each set: 2 Minutes
Time Cap each set: 2:30
STIMULUS and GOALS
This workout is going to be a shoulder and chest pump! We will be working on push up volume while under fatigue.
The intensity will build with this one! The rest is short so manage your heart rate and muscular fatigue in the beginning sets!
WORKOUT STRATEGY & FLOW
Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on smooth reps here!
Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout.
If you are a push up ninja – try for 1-2 sets.
Accessory Work
Metcon (No Measure)
2-3 Rounds:
10 Glute Ham Raises
10 Bird Dogs (with 2 second pause at end range)
10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side)
100’ Single Arm Farmer’s Carry (Heavy) (Each side)
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