Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation

3 Sets

1:00 Ski

10 Step Ups (at workout height)

5 Pushup to Downward Dog

10 Hanging Scap Retraction

5 Hanging Knee Raises

Workout Prep

1 Set: (at workout pace)

4 Box Jumps (at workout height)

4 Push Ups

4 Toes to Bar


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 Minutes:

10 Box Jumps (24/20)

10 Push Ups

10 Toes to Bar

-Rest 5:00 before part 2-

Target Rounds workout 1: 7

Target Time Workout 2: sub 8 minutes

Time Cap Workout 2: 10 minutes


Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure not to redline on workout 1 only to blow up on workout 2. Save a little in the tank!


Box Jumps: For both sets our goal should be to establish a pace that keeps us moving non-stop whether it’s 10 reps or 40 reps. Be explosive, use your arms with hips to launch the body up and never hesitate on the jump. Remember rebounding can be dangerous so we recommend stepping down off the box every time to avoid the risk of injury as much as possible.

Push Ups: This is where we want you to be smart and know where your limitations are. Everyone has a different threshold on push up volume. We always say “Break before it Breaks you” and that means to rest before the arms and chest begin to fatigue. Think quick small sets with little to no rest on reps. Never rest on your arms, sit up and shake out everytime.

Toes to Bar: Grip and core will become the limiting factor so like the push ups we recommend smaller sets (2 sets of 5 before failure on workout 1 and 5-10 reps/set on workout 2) and making sure always to generate a good, and powerful kip.

Metcon (Time)

For time:

40 Toes To Bar

40 Push Ups

40 Box Jumps (24/20)

Accessory Work

Metcon (No Measure)

3 rounds:

20 Russian Twists

10 Bent-Over Row (each side)

20 Deadbugs

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: