Bring Me To Life

Crossfit North Cloud – CrossFit

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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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