Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

1 Minute Bike (start easy and build intensity each round)

8 Single Arm Dumbbell Press (each side) (light/moderate)

8 Single Arm Dumbbell Front Squats (each side) (light/moderate)

8 Broad Jumps

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


Metcon (8 Rounds for time)

8 Sets: (One Set Every 3:00)

10/8 Calorie Assault Bike

8 Dumbbell Thrusters (35’s/25s)

6 Burpee Box Jump Overs (24/20)
8 Sets: (One Set Every 3:00)

12/10 Calorie Assault Bike

10 Dumbbell Thrusters (35’s/25s)

8 Burpee Box Jump Overs (24/20)


Target Time each set: sub 1 minute 30 seconds

Time Cap each set: 2 minutes 30 seconds


Stimulus for workout is moderate/high intensity. Goal should be moving fast on these sets but have enough control over the pace to have similar times for each round..


Assault bike: Low calories mean that we can push the pace on the bike. You should take into consideration that going “too hard” on the bike will result in extra fatigue on thrusters in the legs and difficulty jumping in the BBJO. Ramping up quickly for 3-4 seconds and then coasting down is always a popular and effective strategy. Goal should be to finish around 30-40 seconds while winding down the last 2-3 calories to allow for a quick transition..

Thrusters: Unbroken or bust is what the weight needs to be set at. Once we hop off the bike try and get to the dumbbells and move within 5-8 seconds. Breathe through each rep and explode out of the bottom with a strong punch and slight pause at the top. Squat clean the weights to get right into it.

Burpee Box Jump Overs: The icing on the cake. Stay with a consistent pace that isn’t max effort (due to repeated sets) and keep moving. Legs will be fatigued after bike and thrusters so be sure to jump high with every rep and breathe through the motion.

A great goal pace should be a set every 90 seconds or less.

Accessory Work

Metcon (No Measure)

3 Supersets:

12 Dumbbell Bench Press

12 Bent-Over Rows


2 sets:

1:00 Plank

1:00 Side plank (Right)

1:00 Side plank (Left)

1:00 Plank

-Rest 1:00 b/t sets-

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