Crossfit North Cloud – CrossFit
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!
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