Crossfit North Cloud – CrossFit
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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