Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3x :30/:30 Row
then…
2 Sets:
5 Prisoner Kang Squats
10 Empty Bar Thrusters
30 Single-Unders
Metcon
Metcon (2 Rounds for time)
2 Sets For Times:
30/24 Calorie Row
30 Thrusters (75/55)
120 Double Unders
-Rest 3 minutes between sets-
TARGET SCORE
Target Time each set: 7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. These are hard effort sets. Aiming for unbroken through all movements. Aim to hold an uncomfortable pace that is at the edge of your ability!
How it should Feel: Recognize the leg burn is going to be real!
WORKOUT STRATEGY & FLOW
Row: Aim for moderate/hard effort on the row. Goal pace: 1150/900+ cal/hour
Thrusters: This is a lighter weight than usual. Aim for unbroken or two big sets here with a quick cycle time!
Double Unders: This is the last part of the workout! Stay tough here knowing you have 3 minutes to recover in between sets.
Weightlifting
Push Jerk (4 Rep + 2x Drop Sets)
Push Jerk:
– Establish a 4 RM for the day in 3 sets, will be around 80% or 1-RM. Then, perform a drop set at 90% and 80% of that 4 RM.
.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 4-5 reps @90# and 4-5 reps @85#. That would be all 3 sets.
Accessory Work
Metcon (No Measure)
3 Sets
5 Strict Pullups w/3 second descent
:30-45 Weighted Back Extension Hold
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