Crossfit North Cloud – CrossFit
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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