Intergalactic

Crossfit North Cloud – CrossFit

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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.

Cool Down

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