Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1 Minute Cardio
10 Banded good mornings
5 Deadlifts (start with empty bar – build across 3 sets)
20 single or double unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
15/12 Calorie Assault Bike
15 Bar Facing Burpees
15 Deadlifts (185/125)
75 Double-Unders
Rx+: AMRAP 20 Minutes:
20/15 Calorie Assault Bike
20 Bar Facing Burpees
20 Deadlifts (225/155)
100 Double Unders
TARGET SCORE
Target Rounds: 3+
STIMULUS and GOALS
Stimulus is moderate pacing across workout.
Find a steady pace for all movements and attempt to maintain that across 20 minutes.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be staying around 70% effort here and even treat it as recovery in later rounds. Breathe through the motion and wind down the last few calories.
Bar Facing Burpees: Stay low would be the efficient). Whatever you choose just make sure to keep moving at a pace that doesn’t throw the heart rate out of control.
Deadlift: 2-3 sets would be a safe bet for this even though it should be moderately weight (65-75% of Max).
We want to save the grip and back since it’s a longer workout.
Double Unders: Depending on the day and your comfort level we recommend breaking up to save grip and fatigue.
However, for some athletes it’s best to keep flowing once you start so if you feel good then keep moving and recover on the bike.
Accessory Work
Metcon (No Measure)
Alternating Dumbbell Bench Press + Double Dumbbell Bench:
4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms.
Barbell Skull Crusher 4 sets: 8 reps; same weight across.
*Focus: Slightly narrow grip is most comfortable. Keep elbows pointed toward the ceiling and tucked in/avoid flaring.
crossfitnorthcloud.com 