American Woman

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

5 Deadlift

10 Broad Jumps

15/12 Calorie Ski

20 plate hops

Optional Warmup (No Measure)

Crossover Symmetry Activation


Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Deadlift (4 x 3 (4 inch deficit))

Deficit Deadlift (4in) for load:

– Weight is ACROSS all sets (same weight)

– 4×3 @ approximately 95% 1RM Clean

– rest 90 seconds between sets –

How to approach the lifts:

*Stand on a 4″ riser and make sure to sink your hips lower!

*Use Clean grip AND set up on the bar.

*Use controlled pull hitting all 3 positions of the clean


Metcon (5 Rounds for time)

Complete 5 Sets for Times: (1 Set Every 3:00)

10/7 Calorie Ski

20 Single-Arm DB Shoulder-to-Overhead (50/35)

30 Double-Unders

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes 😉


Stimulus for today’s workout is keeping a high intensity with lower difficulty movements!


Ski: This should be quick (less than 45 seconds)

S2O: 20 Total (Partition as desired)

Double Unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrists do the work.

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