Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
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)
-then-
Build to workout weights
-then-
1 Set: (at workout pace)
3 Deadlifts (at workout weight 1)
3 Bench Presses (at workout weight 1)
Metcon
Metcon (2 Rounds for time)
Complete For Time: (Each Set)
15-10-5
Deadlift (275/185)
Bench Press (155/95)
-Rest 5:00-
15-10-5
Deadlift (185/125)
Bench Press (115/75)
Rx+:
Complete For Time:
15-10-5
Deadlifts (315/225)
Bench Presses (185/115)
-Rest 5:00-
15-10-5
Deadlifts (225/155)
Bench Presses (135/85)
TARGET SCORE
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!
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