Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio (Your Choice)
15 Banded Good Mornings
10 Inchworm with Push-Up
Then…
Build to MetCon Deadlift Weight (at least 3 weights)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 10:
2-4-6-8-10-12…so on
Deadlifts (225/155)
4-8-12-16-20-24…so on
Pushups
STIMULUS and GOALS
This workout is aimed to balance a heavy pull from the ground with low skill gymnastics/bodyweight movement requiring core to extremity body control and high shoulder endurance.
How it should Feel: Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.
WORKOUT STRATEGY & FLOW
Deadlifts: This weight should be moderate, definitely not singles.
Pushups: These will move quickly at first, but be smart and break before you are forced to.
Weightlifting
Shoulder Press (Heavy 8-Rep (2 Drop Sets))
Shoulder Press:
*Establish a 8 RM for the day.
**Then, perform a drop set at 85-90% and a second at 80-85% of that 8 RM.
Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 8 rep in 3-4 working sets (not including light warm up set).
Record heaviest set as your score for load (1×8)
crossfitnorthcloud.com 