Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4:00 Moderate Cardio
then…
2 Rounds:
10 Empty Bar Front Squats (w/Pause)
10 Pushups
10 Alternating V-Ups
Weightlifting
Back Squat (3 x 1 @ 95% 1-RM)
Back Squat
– 3 sets x 1 reps @ 95% 1RM Back Squat
* Rest 60 secs between sets
Metcon
Metcon (2 Rounds for reps)
AMRAP 9 Minutes:
16 AbMat/GHD Situps
8 Burpee Pull Up
-Rest 2 Minutes-
AMRAP 9 Minutes
16 Wallballs (20/14)
8 Burpee Pull Ups
TARGET SCORE
Target Rounds each set: 4+
STIMULUS and GOALS
Stimulus for workout is moderate intensity with steady pacing. You should aim at keeping a pace in the first minute that you can continue to hold until the last minute of this workout.
Set the tone and try to hold on! it’s only 10 minutes 🙂
WORKOUT STRATEGY & FLOW
GHD’s/AbMat: The volume in this workout can sneak up on you. Keep a consistent pace throughout.
Burpee Pull-up: You should use a pullup bar that you can’t contact when standing tall with arms extended overhead. For the pull-up, you can either jump into the pull-up or jump to a dead hang and then kip the pullup. Aiming for a consistent pace here.
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