Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row
10 Single Arm High Pull R/L (Light-Moderate)
10 Goblet Heel Elevated Squats
10 Hanging Scap Retraction
Weightlifting
Front Squat (5 x 3 (80% x 2 Sets))
*Make sure you complete 2-3 warmup sets of 5+ before getting into the working sets below.
3 Front Squat @ 60% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
Metcon
Metcon (Time)
Complete For Time:
40 Dumbbell Snatches (35/25)
30 Wall Balls (20/14)
10 Bar Muscle Ups or 20 C2B
30 Wall Balls (20/14)
40 Dumbbell Snatches (35/25)
Rx+:
For Time:
40 Dumbbell Snatches (50/35)
30 Wall Balls (30/20)
20 Bar Muscle Ups
30 Wall Balls (30/20)
40 Dumbbell Snatches (50/35)
TARGET SCORE
Target Time: sub 11 Minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want you to be consistent movement to movement and try to build speed throughout the workout.
How it should Feel: This is a lot of grip intensity pulling, but the weights are manageable so you can stay moving fast!
Stimulus is moderate pacing throughout with a chipper style approach. You should go into this workout with planned sets in mind so that you can keep moving without hitting failure.
WORKOUT STRATEGY & FLOW
Dumbbell Snatch: Keep in mind on your first set of snatches that grip is going to be necessary for those bar muscle up or chest to bar. Be strategic on the first set. The second set, hang out and finish strong.
Wall Balls: If you know it’s going to fatigue you later on, then have a planned break
Bar Muscle Ups/Chest to Bar: Make sure you have a plan for how you are going to break these up. You don’t want to hit failure and you still need your grip for the last set of Dumbbell Snatches
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