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Warm-up (No Measure)

3 Minute Bike


2 Sets:

10 KB Suitcase Deadlifts (light/moderate) (each side)

15 banded good mornings

0:20 side plank (each side)


Clean and Jerk (4×1)

Power Clean + Jerk:

– 2 sets @ 75-80% 1RM Clean

– 2 sets @ 80-85% 1RM Clean

* rest 2 minutes between sets *


Metcon (Time)

Scaling option to finish near the target score:

24/19 Calorie Assault Bike

15 Deadlifts (185/125)

24/19 Calorie Assault Bike

10 Deadlifts (225/155)

24/19 Calorie Assault Bike

5 Deadlifts (275/185)

30/24 Calorie Assault Bike (24/19 Calorie Echo Bike)

15 Deadlifts (225/155)

30/24 Calorie Assault Bike (24/19 Calorie Echo Bike)

10 Deadlifts (275/185)

30/24 Calorie Assault Bike (24/19 Calorie Echo Bike)

5 Deadlifts (315/225)


Target Time: sub 8 minutes

Time Cap : 10 minutes


Stimulus for today’s workout is fast and steady. Chipper pace all the way through. Assault bike and deadlift is the perfect combo for “jello legs” so be mindful of the intensity on the bike so you can attack the barbell in decent sets.

Great mental test! we know the workouts will suck, that’s the point. Get pumped up and see what you can hold.


Assault Bike: Ramping up fast for 5-6 seconds and coasting to a maintenance speed works well. Or, what we found for some athletes is use an interval style approach. What helped Darren stay mentally in it was alternating 30 seconds at a fast pace into 30 seconds at a slow/moderate pace. Many don’t know what to look at on the monitor, so either keep an eye on RPMs or Wattage and find the number that you can “maintain” for the bulk of the calories.Try adjusting the bike seat distance from the monitor which can make a big difference in terms of comfort during this workout. Slowing down during the last 7-10 calories will allow you to collect their legs and breath before moving to the barbell. Great goal should be averaging which is averaging 18/14+ calories a minute.

Deadlifts: Weight should be around 40-50% of athletes one rep max for workout one and not over 70% 1RM for weight 3. Weight 1 should be guaranteed to be completed in sets of 10. Workout 1 deadlift should be a moderate weight NOT heavy. The difficult part of this barbell movement should be the aerobic challenge and not a strength challenge (except maybe grip fatigue). Be sure to load hips low enough to utilize leg drive because the tendency after the bike will be to keep the hips high and almost straight leg rep

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