It’s Goin’ Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row or Ski

10 Spiderman Lunge Stretch R/L

5 Inchworms

10 Cuban Press (Light)

Weightlifting

Choose to complete ONE OF THE FOLLOWING…either the push press or push jerk.

Push Press (Heavy 5 – 2x Drop Sets)

Push Jerk:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% below that 5 RM.

.

DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets.

Work up to a 5 RM.

Then…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 5 rep in 3-4 working sets (not including light warm up set).

Push Jerk (Heavy 5 – 2x Drop Sets)

Push Jerk:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% below that 5 RM.

.

DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets.

Work up to a 5 RM.

Then…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 5 rep in 3-4 working sets (not including light warm up set).

Metcon

Metcon (Time)

Complete For time:

20 Burpee Box Jump Overs (24″/20″)

25/20 Calorie Row

30 Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24″/20″)
TARGET SCORE

Target Time: 10 minutes

Time Cap: 13 Minutes

STIMULUS and GOALS

How to Pace: Challenge yourself on the pacing. The goal should be to complete the downhill side of the workout faster than the part before the snatches.

This will get you out of breath and jack the heart rate! It’s long enough to hurt, but over before you know it.

WORKOUT STRATEGY & FLOW

Burpee box jump overs: aim to keep these at a consistent, but quick pace. It’s going to feel uncomfortable!

Row: aim for a hard pace on the row. Goals: 1200/950+

Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up strategy.

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