Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row
-into-
3 sets:
5 jumping air squats
5 single arm kettelbell push press (light) (each side)
5 hanging scap retractions
5 kipping swings
2 strict pull ups
Weightlifting
Front Squat (3 x 5)
Front Squat:
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
* Rest as needed between sets*
Warmup Sets:
1×10 – Empty Bar
1×7 – Less than 50%
1×5 – 50%
Metcon
Metcon (Time)
Complete For Time:
500/400 Meter Row
40 Wallballs (20/14)
20 Pullups
500/400 Meter Row
20 Wallballs (20/14)
10 Pullups
500/400 Meter Row
Rx+:
C2B Pullups
TARGET SCORE
Target Time: Sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and small rests on the Pullups.
WORKOUT STRATEGY & FLOW
Row: The row has to be moderate! Don’t come out hot and shoot yourself in the foot by blowing up the lungs. Controlled Pace is key!
Look to stay around 70%, breathe through each pull and wind down the last few meters.
Wall Balls: The goal should be big sets (2-3) with quick rest. “Just keep moving” through this part of the workout.
Pullups: These will be tough, especially after the wall balls. Break up accordingly to keep moving, smaller sets and resting less between is better than big sets and long rests.
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