Crossfit North Cloud – CrossFit
Warm-up (No Measure)
15/12 Calorie Row
15/12 Calorie Ski
15 Banded good morning
10 Single Arm Dumbbell Bench Presses (each side) (light/moderate)
5 Single Leg dumbbell RDL (each side) (light/moderate)
Build to workout weights
1 Set: (at workout pace)
3 Deadlifts (at workout weight 1)
3 Bench Presses (at workout weight 1)
Metcon (2 Rounds for time)
Complete For Time: (Each Set)
Bench Press (155/95)
Bench Press (115/75)
Complete For Time:
Bench Presses (185/115)
Bench Presses (135/85)
Target Time set 1: Sub 5 minutes
Time Cap each set: 8 minutes
WORKOUT STRATEGY & FLOW
Deadlift & Bench press Load: should be a heavy weight but not over weight that you can hit sets of 5-8+ to start (typically 75%), and then not over 50% 1RM for workout 2.
Deadlift & Bench Press form: Keep the core and back tight! Load the hamstrings before pulling.
Elbows in on bench and drive through each rep!