Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:30 Ski (OR Row)
5 Inchworm
10 “Thread the Needle”
15 PVC Passthroughs
20 Plate Hops
Metcon
Metcon (3 Rounds for time)
Complete 3 sets for Times: (1 Set every 3 Minutes)
70 Double-Unders
20 Push Ups
Rx+:
Complete 3 sets for times: (1 Set every 3 Minutes)
100 Double-Unders
30 Push Ups
Target Score:
Target Time each set: 2 minutes
Time Cap each set: 2:30 minutes
STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built-in rest is advantageous and movement volume should allow you to move quickly!
Workout Strategy & Flow:
Double-Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!
Push Ups: Most need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.
Accessory Work
Plank + Sled Push (No Measure)
3 Sets:
:30 Plank + 50ft Sled Push (heavy)
:30 Plank + 50ft Sled Push (heavy)
:30 Plank + 50ft Sled Push (heavy)
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