Small Town Kid

Crossfit North Cloud – CrossFit

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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


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


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 (Time)

For Time:

104 Wallballs (20/14)

52 Pull-Ups

For Time:

104 Wallballs (20/14)

52 Chest-to-Bar Pullups


Target Time: sub 7 minutes

Time Cap: 12 minutes


Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.


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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