Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Minutes Cardio
then…
2 Sets:
10 Single Arm Kettlebell Swings (each side) (moderate)
5 pistols to a box (each leg)
10 Pushups
Weightlifting
*Choose to complete the Split or Push Jerks, then go directly into the 5 sets of 3 back squats.
Split Jerk (3,2,1,2,2,1)
Split Jerk:
3 x @50%
2 x @55%
1 x @60%
2 x @55%
2 x @60%
1 x @65%
Push Jerk (3,2,1,2,2,1)
Push Jerk:
3 x @50%
2 x @55%
1 x @60%
2 x @55%
2 x @60%
1 x @65%
Back Squat (5 x 3 (Tempo: 3231))
Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top)
*5 sets of 3 at 65% or less.
**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and hitting the tempo over going too heavy
Metcon
Metcon (Time)
Complete for Time:
50 Air Squats
25 Dumbbell Snatches (50/35)
50 Air Squats
-rest 3:00-
25 Pistols
50 Dumbbell Snatches (50/35)
25 Pistols
Rx+:
50 Air Squats
25 Dumbbell Snatches (65/45)
50 Air Squats
-rest 1:1-
50 Pistols
50 Dumbbell Snatches (50/35)
50 Pistols
TARGET SCORE
Target Time each set: 4 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a scheduled deload week.
How it should Feel: With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.
Air Squats: Fast and furious is the goal here! Unbroken is ideal.
Pistols: We don’t do these as often so aim to use these for some intentional practice.
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