Crossfit North Cloud – CrossFit
Warm-up (No Measure)
12/8 Calorie Assault Bike
8 Box Jumps with step down
4 single arm dumbbell thrusters (each side) (moderate)
Metcon (4 Rounds for time)
4 Sets (1 Set every 5 Minutes)
15 Chest to Bar Pull Ups
12 Box Jump Over (24″/20″)
9 Thrusters (95/65)
Target Time each set: sub 3 Minutes
Time Cap each set: 4 minutes
*You need at least a minute rest each time!
STIMULUS and GOALS
This is a sprint workout so go FAST but MOVE WELL!!!
You have plenty of recovery built in
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken in bigger sets, but just keep moving if you need to break them up.
Box Jump-Overs: aim to keep these at a consistent pace. Use the step out and back in method for settling into a pace.
Thrusters: These are the end of the round, go for broke and just hang on to the bar for the set of 9.
Metcon (No Measure)
12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)
3×6-10 Arnold press (Moderate/Heavy)
3×12 Rear Dumbbell Delt raises (Moderate)