Father Of Mine

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2:00 easy bike


2:00 easy row


3 sets:

8 Cossack Squats (each side)

6 Kip to Swing

4 Knee to Chest


10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk + 4 Dumbbell Front Rack Squat


Push Press + Push Jerk (3 Push Press + 3 Push Jerk x 5 Sets)

Push Press + Push Jerk
*Move up in weight each set.

*In between sets perform 10 Chinese Barbell Rows


Metcon (Time)

50 Air Squats

– straight into –

30-25-20-15-10 Double-Unders

15-12-9-6-3 Toes-to-Bar

– straight into –

50 Air Squats

Target Time: sub 9 minutes

Target Time: 12 minutes


Stimulus is moderate/moderate high pacing. We will begin and end this workout with a “cash-in” and “cash-out” of air squats.

Be mindful to keep the cash-in at a pace that will not negatively affect you going into the actual workout. Goal is to repeat performances with the same if not faster pace.

Be smart about the first set and make sure to save a little in the tank for the second set.


Air Squats: Pace needs to be moderate through where the legs don’t blow up off the start. Keep the standards (full depth/full extension) and breathe through each rep. Last set you can burn the legs down but not off the start.

Double Unders: Hopefully it’s a good day, but the goal should be unbroken if you are comfortable with Mod/High reps. Relax the shoulders and only break if grip fatigue starts to set in early.

Toes to Bar: This is where we want to keep sets short and sweet. Goal should be 5-10 reps at a time with a quick turn around on rest. If this is your strong suit then push the pace a little and if not then play it safe.

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