Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
1:00 Ski OR Row
5-10 Deadlifts (start with Empty bar and add weight)
10 DB Strict Press
10 Banded Good Mornings
Metcon
Metcon (Time)
Complete For Time:
18-12-6
Deadlifts (225/155)
Handstand Push Ups
-rest 3:00-
8-6-4
Handstand Push Ups
Deadlifts (275/185)
Rx+:
Complete For Time:
18-12-6
Deadlifts (275/185)
Strict Handstand Push Ups
-rest 3:00-
8-6-4
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Deadlifts (315/225)
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace, but do not approach failure on hspu or deadlifts.
WORKOUT STRATEGY & FLOW
Deadlifts: aim for big sets on both deadlift weights. Focus on a good strong pull off the ground after each break.
Strict Handstand push ups: Aim for maintainable sets…don’t go to failure! The reps are lower so you can ideally work through at a manageable pace, taking quick rest breaks when needed.
Gymnastics
Metcon (No Measure)
3 rounds of each skill: 30sec on/30 sec rest
Heel Box Toes to Bar
—rest 1 min —
Banded Lat Pull Downs
—rest 1 min —
Kipping Toes to bar
Complete all 3 rounds before moving to the next skill.
*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises and kipping t2b with knee raises.
https://www.youtube.com/watch?v=P_pYCz0Jfxk
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