Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
1:30 Ski OR Row (easy to moderate)
10 Ring Rows
10 Alt. V-Ups
10 Hanging Scap Retractions
5 Inchworms
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
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
Metcon (2 Rounds for reps)
Complete for Max Reps:
AMRAP 6 Minutes
6 Wall Walks
18 AbMat/GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Handstand Push Ups
Rx+:
Complete for Max Reps:
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Strict Handstand Push Ups
TARGET SCORE
Target Rounds 1st & 2nd workout: 2+
STIMULUS and GOALS
Stimulus is moderate pacing with consideration of potential burnout on prescribed movements by going too large of sets. Stay steady and controlled!
Core and shoulders are going to take a pounding here. Be smart on when to break and when to push.
WORKOUT STRATEGY & FLOW
Wall Walks: Pacing should always be steady on this movement. After every rep straighten the shoulders/arms out at the bottom before going into the next rep.
GHD’s/AbMats: This is the movement where reps should be non-stop. Use the total body being explosive with the arms and hips.
Toes to Bar: Core and shoulders will be taxed from Wall walks and GHD’s so break into quick, small sets and keep the hips aggressive.
HSPU: Depending on skill and where your shoulders are at physically, do not go to failure here. Rest should be short and remember to never rest at the bottom of the rep!
Weightlifting
Bench Press (10,10,8,6)
Bench Press:
1×10 Reps
1×10 Reps
1×8 Reps
1×6 Reps
* Rest as needed between sets, work up in weight.
**Record you 6 rep as your score for load.
***Make sure to have a spotter.
Example Sets
Set 1: 60%
Set 2: 65%
Set 3: 75%
Set 4: 80%
crossfitnorthcloud.com 