Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Bike
15 Banded Good Morning
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
Then…
Barbell Warmup: 2-3 Sets (light)
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds)
Flow: Do 3 tall power cleans. Then with the bar in the front rack go into a dip and pause there for three seconds three times and then on the last rep explode up into your jerk and land in the split for 5 seconds before returning your feet back to underneath you and doing 3 more jerks..
Weightlifting
Power Clean + Clean + Jerk (Build across the 8 sets to today’s heavy.)
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 6/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 6.5/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 7/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 7.5/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 8/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 9/10 RPE
1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 9.5/10 RPE
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Times:
2-4-6-8-10 Deadlifts (185/125)
1-2-3-4-5 Wall Walks
-rest 2:00 b/t sets-
Rx+: Deads @ (225/155)
TARGET SCORE
Target Time each set: Sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Be aggressive and aim to stay steady through the first 5 sets. This workout is aimed to balance a heavy pull from the ground with gymnastics requiring core to extremity body control and high shoulder endurance.
How it should Feel: MUSCULAR ENDURANCE! Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.
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