Gold Digger

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Jog Bike


10 stepback lunges (each side)

10 DB Snatches (Light)

50′ single arm dumbbell overhead walking lunge (moderate) (each side)

5 Inchworms


Metcon (5 Rounds for time)

Complete 5 Sets (1 Set Every 5:00)

20/14 Calorie Ski

15 Pushups

10 Hang Snatch (75/55)

Target Time: 2:30

Time Cap Each Round: 4:00


High Intensity, with adequate rest each time should allow you to move quickly each round.

CONSISTENCY is the KEY! Aim for the same approximate time each round.


SkiErg: Go hard, this should be completed in 1:20 or under ideally.

Pushups: Break these up into small sets, with short breaks if needed!

Hang Snatches: Lightweight, these should be done in no more than two sets each round!

Accessory Work

Metcon (No Measure)

Bent-over Barbell Row

4 sets: 10 reps (Increasing weight across sets) – use a double overhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen

Single Arm Dumbbell Row

4 sets: 10 reps (Increasing weight across sets) – Athlete can brace against a bench, waist height object, or their own body

*Focus: Same as Barbell row above

Standing Barbell Curl

4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar)

*Focus: Shoulder width grip focusing on bicep contraction at top of rep.

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