Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Ski
10 Sumo Squats
10 DB Strict Press
10 Red Band Pullaparts
Weightlifting
Split Jerk (EMOM 10 – Building)
EMOM for 10 minutes perform 1 Split Jerk From Off The Rack.
*Build to a heavy single for the day.
1 Split Jerk @ 5.5/10 RPE
1 Split Jerk @ 6/10 RPE
1 Split Jerk @ 6.5/10 RPE
1 Split Jerk @ 7/10 RPE
1 Split Jerk @ 7.5/10 RPE
1 Split Jerk @ 8/10 RPE
1 Split Jerk @ 8.5/10 RPE
1 Split Jerk @ 9/10 RPE
1 Split Jerk @ 9.5/10 RPE
1 Split Jerk @ 10/10 RPE
Push Jerk (EMOM 10 – Building)
EMOM for 10 minutes perform 1 Push Jerk From Off The Rack.
Build to a heavy single for the day.
1 Jerk @ 5.5/10 RPE
1 Jerk @ 6/10 RPE
1 Jerk @ 6.5/10 RPE
1 Jerk @ 7/10 RPE
1 Jerk @ 7.5/10 RPE
1 Jerk @ 8/10 RPE
1 Jerk @ 8.5/10 RPE
1 Jerk @ 9/10 RPE
1 Jerk @ 9.5/10 RPE
1 Jerk @ 10/10 RPE
Metcon
Metcon (Time)
Complete For Time:
35 Pull Ups
35/28 Calorie Assault Bike
35 Pull Ups
Rx+:
Complete For Time:
50 Chest-to-Bar
50/40 Calorie Assault Bike
50 Chest-to-Bar
TARGET SCORE
Target Time: Sub 9 Minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: That bike is going to be rough, and the last set of pullups is going to be…a test. Get that intensity up and push yourself!
WORKOUT STRATEGY & FLOW
PU/C2B: Work for bigger sets that you can maintain throughout. Whether it’s 5 reps every 15 seconds or 15-20 reps every 30 seconds, come in with a sustainable and challenging plan for you!
Assault Bike: Get ready for this one!! We want you to be AGGRESSIVE on this bike! It is 1 and done so be confident and drive through with your legs!
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