Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (your choice) (moderate)
5 Single Arm KB Thruster R/L (Light) (each side)
10 Ring Hanging Scap Retractions
5 Ring Kip to Swings
5 Ring Dips
25 Plate Hops
Weightlifting
Metcon
Push Jerk (1+1+1+1 x 5 Sets)
1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 6/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 7/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 8/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 9/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 10/10 RPE
Metcon (Time)
Complete For Time
100 Wall Balls (20/14) (10ft/9ft)
200 Double Unders
20 Bar Muscle Ups OR 30 C2B Pullups
*Partition as desired
Rx+:
Complete For Time:
150 Wall Balls (20/14) (10ft/9ft)
300 Double Unders
30 Muscle Ups
*Partition as desired
TARGET SCORE
Target Time: Sub 15 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This workout is about strategy and building into a sustainable pace from the beginning.
How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the fatigue likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.
WORKOUT STRATEGY & FLOW
Wall Ball : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.
Double Unders: Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these.
Muscle Up/C2B : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you don’t burn out your shoulders/forearms.
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