The Middle

Crossfit North Cloud – CrossFit

View Public Whiteboard

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: