Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00-3:00 Jog
10 Sit Ups, 10 V Ups
10 Inchworms
10 Single Arm Ring Rows (each arm)
20 Cossack Squats
30 Plate Hops
then…
Warmup Back Squat:
Empty Bar x 10
50% x 6
Weightlifting
Back Squat (4 x 5)
Back Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
*Rest only 60-90 seconds between sets.
Metcon
Metcon (3 Rounds for time)
Complete 3 Sets for Times:
30 Double Unders
10 AbMat/GHD SIt Ups
5 Burpee Pull Ups
10 AbMat/GHD Sit Ups
30 Double Unders
-Rest 2:00 b/t sets-
Rx+:
3 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups
15 GHD Sit Ups
50 Double Unders
-Rest 2:00 b/t sets-
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus: High intensity with focus on transitioning smoothly from movement to movement
How it should Feel: Quick, high heart rate but you can maintain it since the workout is over quickly!
WORKOUT STRATEGY & FLOW
Double Unders: Stay relaxed, tall and breathe!
AbMat/GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate.
Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement, smooth and steady through the reps.
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