Buddy the Elf

Crossfit North Cloud – CrossFit

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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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