Electric Feel

Crossfit North Cloud – CrossFit

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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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