CrossFit – Fri, Nov 18

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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