CrossFit – Wed, Nov 23

Crossfit North Cloud – CrossFit


Warmup (No Measure)

2 Sets:

1:30 Ski (OR Row)

5 Inchworm

10 “Thread the Needle”

15 PVC Passthroughs

20 Plate Hops


Metcon (3 Rounds for time)

Complete 3 sets for Times: (1 Set every 3 Minutes)

70 Double-Unders

20 Push Ups

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


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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