99 Problems

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3:00 Easy Cardio

1:00 Couch Stretch/side


2 Rounds of:

10 Pushups

10 Jumping Squats

10 Scorpions

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 Back Squat + Back Squat (10 x 1 @75% (EMOM Across))

5 Second Paused Back Squat + Back Squat (no tempo)
*10 sets of: 1 Paused Back Squat + 1 Back Squat @ 75% of Back Squat (same as last Monday)

**Here is the tempo for today: (paused squat only)

10X1 (1 second down, 5 second pause in bottom, explode up, 1 second pause before the back squat)

***Weight is ACROSS all sets, just like last week***


Metcon (4 Rounds for reps)

Complete the following:

Alternating every :90 for 12 Minutes (4 Rounds):

1 – 25/20 Calorie Row

2 – 15 DB Bench Press (50/35)
Scoring: (All reps completed)

Male – 40 Reps/Round

Female – 35 Reps/Round


This is a moderate time domain workout that combines a full body pulling movement with a strict upper body press.


Row: Push yourself on this to give yourself some rest before picking up the DBs for the Bench Press.

DB Bench Press:

If you know you are going to have to break at some point during the workout, do so from the beginning.

These are going to be much harder than expected especially if you have to push to complete the row in the timeframe.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: