Captain Jack

Crossfit North Cloud – CrossFit

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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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