Bennie and the Jets

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3:00 Walk or Jog


2 sets:

10 hanging scap retractions

5 hanging knee raises

5 kip to swing

5 push ups to downward dog

10 Alt. V-Ups


Metcon (Time)

Complete 2 Sets of:

3 Rounds of:

Run 200m

10 Toes-to-Bar

Run 200m

10 Handstand Pushups

-Rest 3:00 between sets-
Complete 2 Sets of:

3 Rounds

Run 200m

15 Toes-to-Bar

Run 200m

10 Strict Handstand Pushups

-Rest 3:00 between sets-


Target Time each set: 9 minutes

Time Cap each set: 12 minutes


Stimulus is moderate pacing. You will have six total rounds of this workout but it is separated into 2 sets of 3 rounds with a 3:00 rest between the 2 sets.

Find an intensity that you can hold steady across rounds and the goal for this workout is to achieve similar timing for both sets.


Run: whether you run outside or on a runner the pacing should be moderate and adjusted as the workout goes on.

Keeping the shoulders relaxed and a steady breathing pattern is the key!

Toes to Bar: Unbroken is a great goal but it might be beneficial to break into 2 sets if you feel early fatigue setting in. Big kip and fast kick each rep.

Handstand Push Up: Depending on skill level if possible try and stay unbroken or 2 sets. Never rest at the bottom and scale accordingly to keep intensity.


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