Best Of You

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

10 Calorie Bike (start easy and build in intensity)

10 Hanging Scap Retraction

10 Kip to Swing

10 single arm dumbbell press (light) (each side)

5 Pushup to Downward Dog

Optional Warmup (No Measure)

Crossover Symmetry Activation


Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Paused Front Squat (5,5,3,3,1,1 (Every :90 Seconds))

Paused Front Squat:

2×5 @ 60-70% 1-RM

2×3 @ 70-80% 1-RM

2×1 @ 80-90% 1-RM

TEMPO for the paused squats are as follows:

2 Seconds Down

3 Second Pause (below parallel)


1 Second Pause at top

*Use the SAME weights as you did last Monday for the Front Squats.

*Focus on being fast out of the bottom of the squat.

*Record your heaviest set of 3.


Metcon (Time)

Complete AMRAP 9:

Buy-In: 24/20 Calorie Bike

In remaining time:

3 Power Snatch (95/65)

6 Handstand Push Ups

9 Toes to Bar

This workout is all about gymnastic capacity and intensity on the bike! Know your abilities and adjust accordingly!


Power Snatch:

Lightweight here, should be done mostly unbroken throughout.

Handstand push ups: This should be a rep count you can perform in a couple of sets throughout. Focus on driving through your palms and having quicker cycled reps to decrease time under tension.

***Modify with – Strict DB Shoulder Press (heavy) instead of pike pushups today.

Toes to bar: This should be a rep count you can perform in a smaller number of sets for most to all of the rounds.

Focus on coming through at the bottom and letting your torso come through the bar so you can build tension for the closing of the rep.

Bike: Hammer down here! We’d like the calories to take no more than 1 minute 45 seconds, so be aggressive!

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