Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
10 Minute Clock:
15/12 Calorie Run (start easy and build in intensity each round)
15/12 Calorie Ski (start easy and build in intensity each round)
10 Hanging Scap Retractions
10 KB Waiter Squats (light/moderate)
Weightlifting
Alt. DB Bench Press (20,20,10,10)
Alternating Dumbbell Bench Press
*Hold non-working arm extended
Take 10 Minutes to complete:
Set 1 – 20 Reps (Total)
Set 2 – 20 Reps (Total)
Set 3 – 10 Reps (Total)
Set 4 – 10 Reps (Total)
*Sets 1 & 2 are at the same weight across
**Sets 3&4 are at the same weight across (heavier than 1&2)
Metcon
Metcon (Time)
Complete 3 Rounds for Time:
20 Box Jump-Overs (24/20)
40 Double Unders
20 Pullups
40 Double Unders
TARGET SCORE
Target Time: 12 Minutes
Time Cap: 15 Minutes
STIMULUS and GOALS
This is a high intensity/high heart rate bodyweight workout!
This workout will test a lot of capacity through jumping and upper body gymnastics.
WORKOUT STRATEGY & FLOW
Box Jump-Overs: Move consistently through these. Suggested to use the jump up/step down on these due to the Double Unders before and after!
Double Unders: Aim to keep these unbroken.
*Stay relaxed and focus on maintaining your breathing here.
**Focus on tempo here!
Pullups: Be smart here! Don’t blow your forearms up!
Stay consistent on these move through steadily.
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