Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski
25 Single Under
15 Banded Good Morning
10 PVC Passthroughs
:30 Handstand Hold
5 Strict Pull Up
Weightlifting
Front Squat (4 x 3 (Across) (Every :90))
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete the following:
AMRAP 14 Minutes
7 Rounds:
55 Double Unders
11 Deadlifts (185/125)
5 Handstand Push Ups
-In remaining time-
Max Reps of Pullups
Rx+:
AMRAP 14 Minutes
7 Rounds
77 Double Unders
11 Deadlifts (225/155)
7 Strict Handstand Pushups
-In remaining time-
Max Ring Muscle Ups
TARGET SCORE
Score is total number of reps:
Completing the 7 rounds is: 497 Reps
Target Number of reps: 510 (13 Pullups)
STIMULUS and GOALS
This is a solid chipper that will test your ability to pace out each round and perform gymnastics under a lot of fatigue at the end!
WORKOUT STRATEGY & FLOW
Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.
Deadlifts: These should be lighter throughout and smooth. 50%-60% of 1-RM (1-2 Sets at most).
HSPU: We’d like consistent movement here and not more than 2-3 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.
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