All the Above

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:00 cardio (your choice) (easy/moderate)

10 alternating v ups

20 shoulder taps in push up plank

50′ walking lunge


Metcon (Time)

With a partner, complete for time:

150/125/100 Calorie Run

100′ Overhead Walking Lunge (95/65)

100 Pushups

100′ Overhead Walking Lunge

100 Toes-to-Bar

100′ Overhead Walking Lunge (95/65)

Accessory Work

Supported Single Arm DB Tempo Row

3 sets: 10 reps (each side); increasing weight across sets or stay the same

*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Standing Alternating DB Hammer Curl

3 sets: 10 reps (each side)

* Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).

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