Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
250m Row
11 KB Single-Arm Thrusters
9 Ring Rows
7 Scapular Pushups
5 Kipping Swings
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
Weightlifting
Power Clean (3 x 10 (Every 3:00))
Power Clean:
– 3 x 10 Power Clean (Unbroken)
*Every 3:00 complete 1 set
*Move up in weight each set.
Example Sets:
Set 1:
10 Power Cleans @155#
-rest 90 seconds-
Set 2:
10 Power Cleans @170#
-rest 90 seconds-
Set 3:
10 Power Cleans @185#
Based off of a 255# Power Clean 1RM
Metcon
Metcon (Time)
For Time:
104 Wallballs (20/14)
52 Pull-Ups
Rx+:
For Time:
104 Wallballs (20/14)
52 Chest-to-Bar Pullups
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.
WORKOUT STRATEGY & FLOW
Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 12 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.
Chest to bar Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.
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