Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
0:45 Ski (start easy and build intensity each round)
0:45 Bike Erg (start easy and build intensity each round)
10 V-Ups
10 Scap Retractions
10 Kipping Swings
10 DB Thrusters (Single-Arm)
Weightlifting
Snatch Balance (2 x 3, 2 x 2)
Snatch Balance:
– 2 sets of 3 @ 60-70% 1RM Snatch
– 2 sets of 2 @ 70-75% 1RM Snatch
* Rest 1 minute between sets
Metcon
Metcon (Time)
Complete For Time:
5-10-15-20-15-10-5
Toes to Bar
Wall Balls (20/14)
Box Jump Overs (24″/20″)
TARGET SCORE
Target time: 12 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity with a focus on adjusting effort as reps increase and decrease to avoid burnout
WORKOUT STRATEGY & FLOW
Toes to bar: You should be ok with volume in today’s workout even if you are less experienced due to the rep scheme staying on the low to moderate side within each round. We would like to see you keeping sets of 5 unbroken with the goal for advanced athletes to go unbroken most to all sets.
Wall Balls: Choose a weight that you could do a set of 20 reps unbroken when fresh. We like the technique of cycling the arms between reps to help slow arm fatigue. Heavy arm fatigue is likely due to the fact that arms are above the head for Toes to bar and wall balls. Breathing on each rep of a wall ball is key to larger sets.
Box Jump Overs: Aim for quicker reps here, turning and going after each one to move quickly through them.
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