The Pretender

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round:

1:30 Ski OR Row (easy/moderate)

10 Single Arm Dumbbell Thrusters (each side) (moderate)

8 hanging scap retractions

6 kip to swing

4 knee to chest

48 Single Unders

16 Plate Hops

Weightlifting

Back Squat (3 x 6 (Tempo))

3×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom

These tempo lifts should be LIGHT and SMOOTH. RPE should not exceed 6/10…

Example Sets

Set 1:

6 Temp Back Squat @135#

-rest 60-90 seconds –

Set 2:

6 Temp Back Squat @135#

-rest 60-90 seconds –

Set 3:

6 Temp Back Squat @135#

Based off of a 400# Back Squat 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete 20-minute AMRAP:

8 Double Dumbbell Thrusters (2×50/35)

12 Toes To Bar

48 Double Unders
TARGET SCORE

Target Rounds: 7+

STIMULUS and GOALS

How to Pace: STEADY. This Open workout is all about pacing correctly from the beginning. You want to pace round 1 so you can keep your last round at the same speed or even faster. Build intensity as you go. 20 minutes is a long time!

How it should Feel: The cardio can be the most of the workout if you pace correctly.

WORKOUT STRATEGY & FLOW

Dumbbell Thrusters: These will be challenging to hold onto unbroken throughout but we want you to if possible. Rest a little extra before and after sets as needed. Breathe through and use the hips to rocket the weights off your shoulders.

Toes to bar: These will add up with grip fatigue but we want you to focus on tight core and fluid kipping which can save you in later rounds

Double Unders: We’d love for these to be as much active recovery as possible. The more you can keep your heart rate under control with unbroken sets the better.

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