Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
15/12 Calorie Ski (OR Row) (moderate)
10 Alt Leg V-Up, 5 V-Ups
5 No Jump Burpee
5-10 V Push Ups
10 Hanging Scap Retractions, 5 Kip to Swing
3 Strict Pull Up
1 halfway rope climb
then…
Barbell Primer:
3 Tall Power Clean + 3 Pause Dip + 3 Jerk + 3 Press in Split or Push Receiving Position
Weightlifting
Clean (Build to a heavy set of, squat cleans on reps 2 and 4 of each set if possible.)
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 6/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 7/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 7.5/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 8/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 8.5/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 9/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 9.5/10 RPE
Metcon
Metcon (Time)
Complete For Time:
40 Toes to Bar
30 Burpee to Bar (6” reach)
20 Handstand Push Ups
10 Bar Muscle Ups (or 20 C2B)
5 Rope Climbs
Rx+:
Complete For Time:
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs
TARGET SCORE
Target Time: Sub 12 Minutes
Time Cap: 16 minutes
STIMULUS and GOALS
Steady Pace!
A grip wrecker like no other. Push through the chipper, never to the point of muscle failure, but try something different and see how big of sets you can go on the bar.
WORKOUT STRATEGY & FLOW
Toes to Bar: Break as needed, before they make you break!
Burpee: Keep moving with a consistent, moderate effort and keep your landing position consistent under the bar.
Handstand Push Ups : Depending on your strength in this movement, small sets to catch your breath after the burpees is ideal.
Bar Muscle Ups/C2B: Minimize rest, even small sets with short quick breaks are a great way to go.
Rope Climbs : Take one at a time and try to get each completed in 2-3 pulls. The goal should be 1 climb every 20-30 seconds. Modification for rope pulls is 3 to 1.
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