Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets: (10 Minutes)
200m Row
200m Jog
15 Banded Good morning
10 single arm dumbbell suitcase deadlifts (each side) (light)
5 broad jumps
10 step ups (box at workout height)
30 Single Unders
Gymnastics
3-4 rounds:
12 Bulgarian Split Squat (light) (each side)
6 Weighted (if possible) Strict Pull-ups (build in weight each set)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, alternating FULL MOVEMENTS, complete AMRAP 21:
7 Deadlifts (225/155)
14 Box Jump Overs (24/20)
42 Double Unders
Rx+: AMRAP 21 Minutes
7 Deadlifts (275/185)
14 Box Jump Overs (24/20) (clear the box)
42 Double Unders
TARGET SCORE
Target Rounds: 12+
Minimum Rounds before scaling: 8
STIMULUS and GOALS
This AMRAP is designed to allow you to move steadily through the triplet with unbroken sets and consistent pacing for the entire 21 minutes. We want you to get a lot of rounds/reps. This is gearing us up for the Open and being comfortable holding an uncomfortable pace for a longer time domain.
WORKOUT STRATEGY & FLOW
Deadlifts: This weight should be under 70% 1RM and something you can do unbroken for at least 5+ rounds, if not the entire workout. Set the hips back, keeping the torso horizontal over the bar to load the hamstrings, tighten your core, and pull!
Box Jump Overs: This hip opening movement (on top of the deadlifts) will require you to be explosive, while cycling reps faster. Jump and try to turn once landing to prep to go straight into the next rep.
Double Unders: This jumping movement will compound with the box jump overs. Still aim to stay smooth and unbroken as the rep count is manageable.
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