Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 easy row
-then-
3 sets:
5 Inchworms
10 Push Press (OH Squat Grip)
5 Prisoner Kang Squats
10 Scorpions
Weightlifting
Overhead Squat (5 x 2)
*2 Overhead Squats x 5 sets: Try and Work up to 90% of your 1RM Snatch
*In between sets perform 4 Turkish get-ups on each arm.
*Flow – 2 Overhead Squats + 4 Turkish Get-Ups L + 4 Turkish Get-Ups R (moderate weight)
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets:
10 Burpee Box Jump-Overs (24/20)
500/400 Meter Row
10 Burpee Box Jump-Overs
-rest 3:00 btw. sets-
TARGET SCORE
Target Time each set: sub 5 Minutes
Time cap each set: 7 minutes
STIMULUS and GOALS
What a great way to start your week off right…with two “sprint-y” workouts as I like to say! 🙂
WORKOUT STRATEGY & FLOW
We want quick jumps and commit to not staying on the ground for any rest! Sub 90 seconds for each set of burpee box jump overs is a solid goal!
Row: Start fast and stay fast on these intervals!! sub 1:55/2:10 or faster is a good goal. Try to hang on to a moderate/fast pace. Don’t blow up on the rower but push your pace as much as possible.
crossfitnorthcloud.com 