Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets: (8-10 Minutes)
1:00 Row (start easy and increase intensity each round)
10 Single Arm Dumbbell Thrusters (light/moderate)
10 Hanging Scap Retractions
5 Kip To Swing
10 dumbbell suitecase deadlifts (moderate)
Weightlifting
Clean Pull (3 x 5 (105%+ 1-RM Clean))
Clean Pulls: (8-10 minutes)
– 3 sets x 5 reps @ 105%+ of 1 RM clean
*Control back to the ground and reset for the pull in between reps.
* Rest 2 minutes between sets
Metcon
Metcon (Time)
Complete For Time:
75 Wallballs (20/14)
25 Toes to Bar
25 Pull-ups
25 Deadlifts (225/155)
RX+: Chest to bar pull-ups
TARGET SCORE
Target Time: 10 minutes
Time Cap : 14 minutes
STIMULUS and GOALS
This 4 part chipper will allow us to attack each movement with a lot of intensity. The goal is to build in intensity through each movement, so we are emptying the tank on the deadlifts.
The workout will test a lot of capacity as we move through squatting, pressing, upper body gymnastics and pulling from the ground to finish.
WORKOUT STRATEGY & FLOW
Wall Balls: Attack these with as much intensity as you can while being able to get to the toes to bar without more than 15 seconds rest after the last wall ball.
We’d recommend 3-5 quick sets or 2 sets if you are great at wall balls.
The unbroken strategy probably isn’t worth the spike in heart rate and muscle fatigue (but if you’re feeling froggy, we can’t stop ya!).
Toes to bar & pull ups: Think of this as a set of 50 since we are going straight into 25 pull ups. 3-5 sets on the toes to bar and then 3-5 sets on the pull ups is a good goal. No matter what you do to break them up, stay consistent!
Deadlift: Your grip will be fatigued here and paired with a high heart rate. Aim to hit in sets of 5+ and mentally remember it is the last portion.
Don’t sacrifice form!
Rx+:
90 Wallballs (20/14)
30 T2B
30 C2B
30 Deadlifts (315/225)
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