Crossfit North Cloud – CrossFit
Warm-up
Warmup (No Measure)
2 Sets:
1:00 Ski
10x DB Upright Row
10x Scorpions
Then…
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
Then…Barbell Primer:
3 Tall Power Snatch @ 5.5/10 RPE
3 Tall Power Snatch @ 6/10 RPE
3 Tall Power Snatch @ 6.5/10 RPE
Weightlifting
Snatch Pull + Snatch (Build to Today’s Heavy)
1 Snatch Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 8/10 RPE
1 Snatch Pull + 1 Power Snatch @ 8.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 9/10 RPE
1 Snatch Pull + 1 Power Snatch @ 9.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 10/10 RPE
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
15/12 Calorie Ski
15 AbMat or GHD Sit Ups
Rx+:
Complete 5 Rounds For Time:
20/15 Calorie Ski
20 GHD Sit Ups
TARGET SCORE:
Target Time: sub 15 minutes
Time Cap: 20 Minutes
STIMULUS and GOALS:
This is a simple combo that can be devastating if you don’t approach it the right way. Push your pace on the row and try to hang onto AbMat/GHDs unbroken as long as possible.
How it should Feel: Muscular Endurance from core fatigue will likely limit most but will be cardio heavy feel with all the skiing intensity.
WORKOUT STRATEGY & FLOW
Ski: Keep a semi aggressive pace but don’t go too hard as to blow up yourself for the sit Ups. Try to pick up the pace round to round.
AbMat/GHD Sit Up: You can push the pace here as well. Think about squeezing your quads to help bring you forward
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