Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio
then…
2 Rounds:
15 Banded Good Mornings
10 Cossack Squats
then…
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Weightlifting
Front Squat (10×3 @ 83%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 10 Minutes:
10 American Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
TARGET SCORE
Target Rounds: 7+
STIMULUS and GOALS
How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.
How it should Feel: The kettlebell is light enough combined with the box jump that you will be out of breath the entire time!
WORKOUT STRATEGY & FLOW
Kettlebell Swings Each round of these should be done unbroken…you may do the “snatching” style of a kettlebell swing (bending the arms during the swing).
Box Jumps: This is a great time to work on faster box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.
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