Crossfit North Cloud – CrossFit
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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