Crossfit North Cloud – CrossFit
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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