Africa

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

3 Sets:

10 Banded Good Mornings

10 Scorpions

10 Red Band Pullaparts

Weightlifting

Muscle Clean (5,4,3,2,1)

5 Muscle Clean @ 5/10 RPE

4 Muscle Clean @ 6/10 RPE

3 Muscle Clean @ 7/10 RPE

2 Muscle Clean @ 8/10 RPE

1 Muscle Clean @ 9/10 RPE

Power Clean (3,2,1,3,2,1)

3 Power Clean @ 5/10 RPE

2 Power Clean @ 6/10 RPE

1 Power Clean @ 7/10 RPE

3 Power Clean @ 5.5/10 RPE

2 Power Clean @ 6.5/10 RPE

1 Power Clean @ 7.5/10 RPE

Metcon

Metcon (Time)

Complete For Time:

35 Wallballs (20/14)

125 ft. Dbl DB Front Rack Walking Lunge (50s/35s)

35 Wallballs (20/14)
Rx+:

Complete For Time:

50 Wallballs (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wallballs (20/14)

TARGET SCORE

Target Time: Sub 10 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving!

Consistency and smart sets are key here.

How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.

WORKOUT STRATEGY & FLOW

Wall balls: aim for smart sets from the beginning. Sets of 10–15 are a great goal! The wall balls are challenging but only 2-3 sets so keep pushing through.

Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!

Accessory Work

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