Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3x :30/:30 SkiErg
then…
2 Sets of:
25′ Single Arm Farmers Carry (light/moderate)
10 goblet squats (light/moderate)
10 Alternating Leg V Ups
10 Banded Good Mornings
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
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
PairUP ThrowDOWN 2021 (Time)
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
Rx’d:
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
PairUP ThrowDOWN 2021 (Scaled) (Time)
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
*Time cap: 35 min.
Scaled:
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups,
may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups,
may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster,
jumping pull-ups, may step over during bar-facing
burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping
pull-ups, may step over during bar-facing burpees,
200-m run
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