Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Bird Dogs R/L
* 10 Squats
Then…
2 Sets:
200m Ski (OR Row)
200m Run
15 Banded Good morning
10 Pike Push Ups
5 Strict Pull Ups
5 Kip to swing
30 Single Unders or Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete the following:
AMRAP 14 Minutes
7 Rounds:
55 Double Unders
11 Deadlifts (185/125)
7 Handstand Push Ups
-In remaining time-
Max Reps of Pullups
TARGET SCORE
Score is total number of reps
Completing the 7 rounds is 511 Reps
Target Number of reps: 530+ (19 Pullups)
STIMULUS and GOALS
This is a solid chipper that will test your ability to pace out each round and perform gymnastics under a lot of fatigue at the end!
WORKOUT STRATEGY & FLOW
Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.
Deadlifts: These should be lighter throughout and smooth. 50%-60% of 1-RM (1-2 Sets)
HSPU: We’d like consistent movement here and not more than 2-3 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.
Accessory Work
Metcon (No Measure)
3 Sets:
20 Banded Lat Pull Downs
20 V Ups
20 Banded Kneeling Pallof Press (total)
20 Superman
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