Crossfit North Cloud – CrossFit
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)
Metcon (5 Rounds for time)
Complete 5 Sets (1 Set Every 5:00)
20/14 Calorie Ski
10 Hang Snatch (75/55)
Target Time: 2:30
Time Cap Each Round: 4:00
STIMULUS and GOALS
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.
WORKOUT STRATEGY & FLOW
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!
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.