Fade to Black

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Sets: (10 Minutes)

200m jog

7 empty bar power cleans

7 empty bar shoulder to overhead

14 Alternating V Ups

7 step-ups (each side)


Take 5 minutes to warm up to your Clean & S2O weight for the MetCon


Metcon (Time)

Complete, For Time:

30 Power Cleans (115/80)

30 AbMat or GHD Sit Ups

30 Box Jumps (24/20)

30 Shoulder to Overhead (115/80)

30 Box Jumps (24/20)

30 AbMat or GHD Sit Ups

30 Power Cleans (115/80)

Target time: sub 15 minutes

Time cap: 21 minutes


The stimulus of this workout is moderate intensity while chipping away at the reps with a consistent rep scheme. Chipper style workouts are always fun! 🙂


Power Cleans: The Weight needs to be light (under 65% 1RM) so you can complete in 3-5 sets. Touch and go is what we want to see on the first go around.

GHD’s/AbMat Situps: These should be completed steadily while using arms, hips, and legs together to help assist the core. Be explosive with every rep and keep your eyes fixated forward to keep head from whipping and causing dizziness.

Box Jumps: Hammer down on these. We recommend the jump up and step down approach.

*Be sure to show full extension and control on top of the box!

Shoulder to Overhead: Aim for 10+ reps at a time using a Push Press or Push Jerk motion to move the barbell. We recommend using push jerk to save the shoulders. Work for the vertical torso in the descent/ascent with a strong and aggressive drive through the floor.

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

3-6 Strict or Weighted Pullups

0:45 Side Plank (each side)

0:45 Sandbag Bear Hug or Front Rack Hold

Leave a Reply

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

WordPress.com Logo

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

Twitter picture

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

Facebook photo

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

Connecting to %s

%d bloggers like this: