Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
20 (Weighted) Cossack Squats
5 Inchworm w/Push Up
Metcon
Metcon (Time)
For Time:
400 M. Run
40 Hang Dumbbell Squat Clean (2×50/2×35)
80 Push-Ups
40 Hang Dumbbell Squat Clean (2×50/2×35)
400 M. Run
TARGET SCORE
Target Time: 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: STEADY Pacing for this workout needs to be smooth and consistent. Speeding up the pace will only blow the legs/lungs up faster without the ability to recover.
How it should Feel:
You’re going to feel this…in your quads.
WORKOUT STRATEGY & FLOW
Run: 1st run should be moderate (70%) while recovering towards the end before moving to the dumbbells. Look to amp (80%+) it up on the second run to finish the workout strong.
Hang Dumbbell Squat Cleans: We want big sets here! Stay steady and breathe through every rep, manage rest.
Push Ups: Aim to keep moving through with quick sets. Be sure when resting to stay off the hands and shake the shoulders out.
Weightlifting
Barbell “Primer:”
3 Three Position Muscle Clean + 3 Slow Dip Split Jerk (slow on dip and then explode) + 3 Press behind the neck in split x 3 Sets.
Clean (4 x 3 (all sets between 70 and 85%))
*Complete as touch-n-go
Example Sets
Set 1:
3 Clean @210#
-rest 60-90 seconds –
Set 2:
3 Clean @225#
-rest 60-90 seconds –
Set 3:
3 Clean @240#
-rest 60-90 seconds –
Set 4:
3 Clean @255#
Based off of a 300# Clean 1RM
Deadlift (3 x 3 @ 100-105% of Max Clean)
Example Sets
Set 1:
3 Clean Deadlifts @300#
-rest 60-90 seconds –
Set 2:
3 Clean Deadlifts @310#
-rest 60-90 seconds –
Set 3:
3 Clean Deadlifts @315#
Based off of a 300# Clean 1RM
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