Monsters

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

250m Row

250m Ski

10 Hanging Scap Retractions, 10 Kipping Swings

10 Russian Kettlebell Swings

5 Inchworms

5 Spiderman lunge stretch (each side)

Metcon

Metcon (Time)

Complete For Time:

10-20-30

Toes-to-Bar

Hang Power Cleans (115/80)

Bar Facing Burpees
Rx+:

Hang Power Cleans (135/95)

TARGET SCORE

Target Time: Sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

How to Pace: Push into that really high intensity today!

How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: Grip is going to become a factor. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!

Accessory Work

Metcon (Checkmark)

4 sets:

90 second AMRAP:

10-20 Deficit Push Ups (45/25 plate)

Max Handstand Hold [up to the 90 second mark on clock]

– rest 90 seconds between sets-

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