Rich Girl

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

1 Minute Easy Cardio

6 DB Suitcase Deadlift (per side)

6 Single Dumbbell Strict Press (per side)

6 Banded Squats

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


Metcon (AMRAP – Reps)

“Gymnastics Capacity”

EMOM 10:

6 Strict Pullups/Pullups/Chest-to-Bar/Ring Row/Muscle-Ups

*Movement choice is yours

**Pick a movement that you can complete 6 every minute for 10 minutes.

***Does not have to be unbroken


Metcon (Time)

4 Rounds for Time:

12 Double Dumbbell Power Cleans (50s/35s)

12 Double Dumbbell Push Press (50s/35s)

12 Double Dumbbell Front Squats (50s/35s)

Target Time: 10 minutes

Time Cap: 15 minutes


The Stimulus is moderate pacing while trying to keep movements unbroken and rest between sets.

Use the clock as a pace setter and try to keep rounds consistent.


Dumbbell Power Cleans: Weight needs to be light where unbroken is maintainable for the majority of the rounds. Muscle clean or dip under is fine just make sure to drive with legs and be aggressively fast with the hips and elbows. Only one end of the dumbbells has to make contact with the floor (bottom) and shoulders (top). We recommend hitting 11 reps, set down and rest before hitting last clean then transition straight into the Push Press.

Push Press: Whatever weight you clean is the weight you push press. Keep the elbows in front and utilize the hips as much as possible to launch the dumbbells overhead. Make sure to breathe at the top of each rep and

***No Push Jerk!.

Dumbbell Front Squats: Place on shoulders or stand up but must keep contact with handles when squatting. We want the same mentality here as with the other dumbbell movements, just close your eyes and keep squatting. Smooth and controlled reps will help maintain a steady heart rate rather than pumping through and getting all out of whack.

Rest between the movements with a goal of 10-20 seconds or less.

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