Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Bike
-then-
2 Sets:
250m Air Runner
10 empty bar power snatches
10 empty bar power clean and jerks
10 Ring Rows
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
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
Metcon
Metcon (3 Rounds for reps)
On a 23 Minute Clock:
0:00-3:00
250 Meter Air Runner
Max Rope Climbs (4 Strict Pullups)
-Rest 1:00-
4:00-7:00
250 Meter Air Runner
Max Clean and jerks (135/95)
-Rest 1:00-
8:00-11:00
250 Meter Air Runner
Max Power Snatches (135/95)
-Rest 1:00-
12:00-15:00
250 Meter Air Runner
Max Rope Climbs (4 Strict Pullups)
-Rest 1:00-
16:00-19:00
250 Meter Air Runner
Max Clean and jerks (135/95)
-Rest 1:00-
20:00-23:00
250 Meter Air Runner
Max Power Snatches (135/95)
TARGET SCORE
Score is reps each set
Target reps sets 1 &4: 3+
Target reps sets 2, 3, 5 & 6: 6+
SCORING:
“Round” 1: Total Rope Climbs (divide PU by 4)
“Round” 2: Total Clean & Jerks
“Round” 3: Total Power Snatches
STIMULUS and GOALS
This is a play on a crossfit.com workout.
We want you to work on a fast running pace that you can hold onto each workout while not having to rest before beginning work after each run.
WORKOUT STRATEGY & FLOW
Run: We want a fast (75-80%+ intensity) for each run, but be able to begin performing work once you finish the last meter. Stay upright and keep the shoulders relaxed here. You should have at least 60 seconds of work after each run.
Rope Climbs: Let’s see how quickly you can complete reps and how high up the rope you can get with the jump and each pull! You will be limited on time so move fast here!
Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds.
*Redip under each rep for the push jerk to cycle faster.
Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty.
*Set your upper back and pull fast!
Rx+:
23 Minute Clock
0:00-3:00
325 Meter Air Runner
Max Rope Climbs
-Rest 1:00-
4:00-7:00
325 Meter Air Runner
Max Clean and jerks (155/105)
-Rest 1:00-
8:00-11:00
325 Meter Air Runner
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
325 Meter Air Runner
Max Rope Climbs
-Rest 1:00-
16:00-19:00
325 Meter Air Runner
Max Clean and jerks (155/105)
-Rest 1:00-
20:00-23:00
325 Meter Air Runner
Max Power Snatches (155/105)
Accessory Work
Metcon (No Measure)
8-12 Minute EMOM:
Odd: Max Effort Handstand Hold
Even: Easy Ski (OR Rest)
crossfitnorthcloud.com 