Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:00 Bike

20 Alt. Leg V-Up

10 Spiderman Lunge Stretch R/L

10 Hanging Scap Retraction

8 Kip-to-Swing

4 Strict Pull-Up

Optional Warmup (No Measure)

Crossover Symmetry Activation


Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Metcon (Time)

With a partner, partitioning however desired, complete for time:

50 Burpee Box Jump Overs (24/20)

50/45/40 Calorie Bike

50 GHD/AbMat Sit-Ups

25 Bar Muscle-Ups OR 50 Pullups

50 GHD/AbMat Sit-Ups

50/45/40 Calorie Assault Bike

50 Burpee Box Jump Overs (24/20)

Target Time: sub 18 minutes

Time Cap: 22 minutes


How to Pace: Pace this out from the beginning, maintain sets and breaks and see how well you can build speed or hold onto a manageable pace.

*You and your partner should not stop moving for a majority of the workout!

How it should Feel: This workout is from the Mayhem Classic individual competition. It is a great chipper testing cardiovascular and muscular endurance, midline capacity, and your ability to just get work done!


Burpee Box Jump Over: Keep these smooth and aim for non stop movement. Really break them up to avoid burning out and keep them quick with a fast turn around

Assault Bike: Hold a moderate/fast pace here. Aim for the same time on each of the assault bike portions. A good pacing goal is 400+ watts for men and 325+ watts for ladies.

GHD/AbMat Sit Ups: These will compound with the bar muscle ups or pullups sandwiched in between. Know your ability on these and break with quick rest as needed. Be aggressive with your arm.

Accessory Work

Metcon (No Measure)

4 sets: 10 Reps (each side)

*Build to a moderate/heavy weight, stay the same or build across sets…go as you feel!

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

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