Paralyzer

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

15/12 Calorie Bike (moderate to fast)

25 Single Under

10 Goblet Squat (Light)

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

20 Sandbag Squats (100/50)

60 Double Unders

* Sandbag may be placed on the shoulder or bear hug position.

**Sub a Dumbbell if needed to scale weight.
Complete 3 Rounds For Time:

30 Sandbag Squats (100/50)

90 Double-Unders

* Sandbag may be placed on the shoulder or bear hug position.

TARGET SCORE

Target Time: Sub 9 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want you to move through at a fast but consistent pace each round and try for bigger sets with both movements.

How it should Feel: MUSCULAR ENDURANCE You will be out of breath as the weight is light enough for you to move through at a quick pace for the squats and stay consistent on the rope! Your legs may get a bit toasty with the squatting and jumping combo.

WORKOUT STRATEGY & FLOW

Sandbag Squats: Find a comfortable position for the sandbag and aim for each squat to look the same. If you go on the shoulder, we recommend switching shoulders each round. Work on finding a steady breathing cadence here!

Double-Unders: Smooth is fast! Unbroken or close is the goal for these without feeling rushed.

Weightlifting

Bench Press (8,8,6,6,4)

8 Bench Press @ 5/10 RPE

8 Bench Press @ 6/10 RPE

6 Bench Press @ 6.5/10 RPE

6 Bench Press @ 7/10 RPE

4 Bench Press @ 7/10 RPE

Midline

Metcon (Checkmark)

2 Sets (Not For Time)

15 Medball GHD Sit Ups

30 Second Plank Dumbbell Pull Through

20 KB Side Bends (20 per side)

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