Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
250 Meter Row (Moderate)
10 Box Jump w/Step Down
10 Alt. Leg V-Up
8 hanging Scap Retractions
6 Kip to Swing
4 Hanging knee raises
20 Shrugs in Handstand
Metcon
Metcon (Time)
With a Partner, Complete the Following:
70 Box Jump Overs (24/20) (split)
35 Synchro Toes to Bar
70 Handstand Push-ups (split)
35 Synchro Toes to Bar
70 Box Jump Overs (24/20) (split)
Rx+:
With a Partner, Complete the Following
100 Box Jump Overs (24/20) (split)
50 Synchro Toes to Bar
100 Handstand Push-ups (split)
50 Synchro Toes to Bar
100 Box Jump Overs (24/20) (split)
TARGET SCORE:
Target Time: Sub 20 Minutes
Time Cap: 28 Minutes
Stimulus today is moderate to high intensity. Partners should have planned reps that allow for intensity to be kept up without early burnout. During the synchro toes to bar is where we dial it back a little and just focus on chipping away.
WORKOUT STRATEGY & FLOW
Box Jump Overs: Should be able to cycle at least 5-10 reps back and forth
Synchro Toes to Bar: Stay Consistent, don’t go for too big of sets.
Handstand Push-ups: Aim to complete these in as few sets as possible. Go in with a plan.
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