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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

12/10 Calorie Bike (Start easy and build intensity

10 Hanging Scap Retractions

8 Kip to swing

6 Knee to Chest

4 Inchworms

5 Power Clean and Jerks (start with empty bar and build)

Optional Warmup (No Measure)

Crossover Symmetry Activation


Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Front Squat (5,5,5)

Front Squat:

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

*In between each set, complete a 12/8 Calorie Row (moderate to fast)


Metcon (Time)

Complete 3 rounds For Time:

15 Toes to Bar

15/12 Calorie Assault Bike

9 Power Clean and Jerks (135/95)

Target Time: sub 9 minutes

Time Cap: 12 minutes


This workout is a great triplet to test your ability to maintain consistent but aggressive pacing and minimize rest within each movement


Toes to bar: This a relatively big set, but there is only 3 rounds so we can attack each round with a fast pace. Know your body and push but don’t blow up early.

Bike: Go 75-80% pacing here and try to open up a little more in the last round. We want moderate/fast to fast pacing.

Power Clean and Jerks: Aim for very fast singles or sets of 2-3 touch’n go. This should be under 60% of 1 RM

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