Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1 Set:
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
20 Farmer Carry Walking Lunge
100 ft. Backward walking sled (light/moderate)
10 “Deep as possible” Heel Elevated Air Squats (challenge your depth here)
Weightlifting
Back Squat (5 x 3 (Ascending))
3 Back Squat @ 65% 1 RM Back Squat
3 Back Squat @ 70% 1 RM Back Squat
3 Back Squat @ 75% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
Metcon
Metcon (Time)
Complete 10 Rounds for Time:
10 Dumbbell Bench (2×35/25)
10 Toes to Bar
Rx+:
Complete 10 Rounds For Time:
10 Dumbbell Bench (2×50/35)
10 Toes to Bar
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want a smooth pace round to round then send it on round 8-9.
How it should Feel: MUSCULAR ENDURANCE! This will be all about the pump! Chest and grip to the max.
WORKOUT STRATEGY & FLOW
Dumbbell Bench: These sets of 10 are ideally performed unbroken each time. Select weight that allows that.
Toes to Bar: Quick sets, with short rest.
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