Crossfit North Cloud – CrossFit
Warm-up
Warmup (No Measure)
1-2 Sets:
250m Ski
:30 Handstand Hold
10 Hanging Scap Retractions,
5 Kip to Swing
5 Tall Cleans
then…
Barbell Primer:
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk
Weightlifting
Clean Deadlift to Mid Thigh+Clean Panda Pull+Clean+Jerk (5 x (1+1+1+1))
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE
Metcon
TARGET SCORE
Target Time: sub 16 minutes
Time Cap: cap is provided at each round, if you make it all the way through, cap is 16 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!
How it should Feel: MUSCULAR ENDURANCE! The weight of the barbell or volume of gymnastics will likely be the limiting factor here! Break up each movement as needed, but eventually you have to simply push through!
WORKOUT STRATEGY & FLOW
Handstand Pushup: Aim for unbroken if possible with the low volume. But short quick sets if needed!
Squat Cleans Notice as the reps go down, the weight goes up. We want to move fast here, which means singles will be the way to go.
(115/80) – less than ~60% 1RM
(135/95) – less than ~70% 1RM
(185/125) – less than ~80% 1RM
(225/145) – less than ~ 90% 1RM
Chest to Bar: These reps are going to stay the same across all 4 sets. Make sure you are smart with your approach. Breaking these early on will allow you to stay smoother throughout all 4 sets.
Metcon (Time)
Complete For Times Each Round:
15 Squat Cleans (115/80)
5 Handstand Pushups
15 Chest to Bar Pull Ups
-at 4 minutes-
10 Squat Cleans (135/95)
5 Handstand Pushups
15 Chest to Bar Pull Ups
-at 8 minutes-
5 Squat Cleans (185/125)
5 Handstand Pushups
15 Chest to Bar Pull Ups
-at 12 minutes-
3 Squat Cleans (225/145)
5 Handstand Pushups
15 Chest to Bar Pull Ups
Rx+:
Complete For Times Each Round:
25’ Handstand Walk
15 Squat Cleans (135/95)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk
10 Squat Cleans (185/125)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk
5 Squat Cleans (225/145)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk
3 Squat Cleans (275/185)
25’ Handstand Walk
20 Chest to Bar Pull Ups
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