Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Ski
1 Minute Row
1 Minute Bike
*In any order
then…
10 Strict DB Press (each arm)
10 Lateral Box Stepups (each leg)
20 shoulder taps in push up plank
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
Deadlift (5 x 3)
-5×3 (building weight)
*Rest 90 seconds between
**Build in weight each set.
***No straps, no hook grip and no mixed grip!
Example Sets
Set 1:
3 reps @ 275#
Set 2:
3 reps @ 315 #
Set 3:
3 reps @ 335#
Set 4:
3 reps @ 365#
Set 5:
3 reps @ 385#
Based off of 405# Max Deadlift
Metcon
The Average Jay (Time)
3 Rounds For Time:
250 M. Row
17 Push-ups
17 Deadlifts (135/95)
17 AbMat Sit-ups
17 Box Jumps (24/20)
crossfitnorthcloud.com 