Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Machine (moderate)
1:00 Single Unders
10 Kipping Swings
5 Strict pull ups
5 Inchworms
Weightlifting
Front Squat (5 x 4 @95-100% of 1-RM Clean)
Metcon
Metcon (Time)
Complete For Time:
45 Double Unders
20 Pull Ups
45 Double Unders
15 Chest to Bar
45 Double Unders
10 Burpee Pull Ups
45 Double Unders
15 Chest to Bar
45 Double Unders
20 Pull Ups
45 Double Unders
Rx+:
60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders
TARGET SCORE:
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: Don’t go out too hot and blow up, but also aim to push how big of sets you can hold onto.
WORKOUT STRATEGY & FLOW
Double-Unders: Focus on keeping a relaxed grip and shoulders in preparation for the high-volume upper body pulling.
Pull-ups & chest to bar: aim for smart sets and short rest here. The volume will add up fast! Be effective with your kip and don’t hold on too long and tax your grip.
Burpee pull-ups: these are all about consistency. Pick a pace you can hold and keep moving. Our grip will get a temporary break but our breath will be more taxed. Stay steady on this one!
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