Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete the following:
15/12 Calorie Ski
15/12 Calorie Row
10 Kipping Swings On Rings
10 Kettlebell Suitcase Deadlifts (moderate) (each side)
15 Banded Good Mornings
Weightlifting
2-Position Snatch (5 x 1 Rep of Complex)
1 Above the Knee Snatch + 1 Below the Knee Snatch x 5 sets
Work up to a comfortable heavy 2 (Completed unbroken)
Example Sets:
Set 1 @120#
-rest 60 seconds –
Set 2 @130#
-rest 60 seconds –
Set 3 @140#
-rest 60 seconds –
Set 4 @150#
-rest 60 seconds –
Set 5 @160#
Based off of a 200# Snatch 1RM
Metcon
Metcon (Time)
Complete For Time:
7 Bar Muscle Ups
14 Handstand Pushups
21 Deadlifts (225/155)
14 Handstand Pushups
21 Deadlifts (225/155)
14 Handstand Pushups
7 Bar Muscle Ups
*Scale Bar MU to 14 C2B Pullups
TARGET SCORE
Target Time: Sub 12 Minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This workout is high skilled and focused on moving at a steady pace through each part of the chipper.
Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!
WORKOUT STRATEGY & FLOW
Muscle Ups: Maintain consistent sets, don’t burn yourself out on these for the HSPU
Handstand Pushups: Again, don’t do too big of sets…keep these smaller and manageable without going to failure.
Deadlift: We want this to be a moderate to heavy weight but not over 75% 1-RM.
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