Never Again

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15/12 Calorie Bike

10 Banded Air Squats

5 Push-up to Downward Dog

10 Upright Row

Metcon

Metcon (Time)

“Double” Task Tabata

200 reps for time, following the pattern:

40 seconds of Pullups

-Rest 20 seconds-

40 seconds of DB Bench Press (2×50/35)

-Rest 20 seconds-

40 seconds of AbMat Situps/GHD

-Rest 20 seconds

40 seconds of Wallballs (20/14)

-Rest 20 seconds-
Target Time: 12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

Stimulus for workout is moderate intensity. You have 200 eps total to complete and those are worked off in each of the four movements.

10 pullups, 12 bench, 8 situps, and 10 wallballs would equal 40 total reps. You should keep a continuous rep count through rounds until you get to 200 total reps.

You should be strategic in how you chip away at reps and keep sets in manageable amounts without going to failure on any one movement. Set clock to intervals.

WORKOUT STRATEGY & FLOW

Pullups: Aim to keep these in maintainable sets.

DB Bench: Move quickly, but do not burn out or go to failure on these!

Sit ups: Aim to keep these unbroken. Throw those arms to make it easier each rep.

*Go for big sets here!

Accessory Work

Metcon (No Measure)

3 Rounds:

15 Glute Bridges

15 Banded Good Mornings

30 Step Back Lunges

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