Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Walk or Jog
then…
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
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 SCORE
Target Time each set: 9 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
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.
WORKOUT STRATEGY & FLOW
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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