Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
2:00 Bike
10 Inchworm w/Squat
10 Front Squat
10 Strict Press
then…
2 Sets: Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
1 10 second negative Front Squat
Weightlifting
Front Squat (4 x 3 (Tempo: 5X5X))
3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE
*Rest as needed in between sets
*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!
Metcon
Metcon (Time)
3 Sets:
24/18 Calorie Assault Bike
12 Bar Facing Burpees
12 Clusters (95/65)
-Rest 3:00 b/t Sets-
Rx+: Clusters (115/75)
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