The Freshmen

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Complete 2 Sets:

1:00 Bike (moderate)

10 Banded Good Mornings

10 Thrusters (empty bar)

5-10 deadlifts (ascending weight)

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


Metcon (Time)

Complete 5 Sets for Time:

15 Wallballs (20/14)

12/10 Calorie Bike

9 Deadlift (225/155)

5 Sets

21 Wall balls (20/14)

15/12 Calorie Bike

9 Deadlift (275/185)


Target Time each set: sub 15 minutes


Stimulus for the workout is moderate pacing while trying to keep consistent set times.


Wall Balls: Unbroken! Focus on cycling the arms and breathe through each repetition to keep the heart rate controlled.

Echo Bike: After the wall balls (in later sets especially) the legs will be pumped. Try to hop right on the bike and get it ramped up for 3-5 secs then settle into a moderate pace. Remember to wind down the last 2-3 calories for a smooth transition off the bike.

Deadlift: Weight should be moderate but will feel heavy as the workout goes on. Goal is always to keep reps unbroken or 2 sets while focusing on driving through the floor and breathing at the top.

Accessory Work

Metcon (No Measure)

3 sets:

10 Barbell Shrugs. (moderate weight)

10 Bent-Over Landmine Rows

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