CrossFit – Wed, Dec 7

Crossfit North Cloud – CrossFit


Warmup (No Measure)

1 Set:

2:00 Bike(easy to moderate)

5 inchworms

10 DB Thrusters

10 spiderman lunge stretch (each leg)

10 hanging scap retractions

10 Kipping Swings


Metcon (Time)

Complete For Time:

1,000 MeterRow

60 Wall Ball (20/14) (10’/9′)

40 Lateral Burpee Over Rower

20 Muscle-Ups OR 30 Chest-to-Bar

For Time:

1,000m Row

75 Wall Balls (20/14) (10′)

50 Lateral Burpees Over Rower

25 Muscle-Ups


Target Time: 12-14 minutes

Time Cap: 18 minutes


This is a very open-like workout. We want you to get your mind right and go! It’s all about riding the line between intensity and recklessness.


Row: Come out with a moderate pace and slightly build in pace after the 1st 500m. We want you ready to go straight into the wall balls. The workout is not madeon the row but can be lost here.

Wall Balls: Now we can start to get aggressive. 25 Every minute is a good strategy. If you feel confident and can hang onto more, go for it. As long as you won’t rest more than 15-20 seconds.

Burpee over Rower: Let’s aim for constant movement. Try to minimize rest time and allow yourself a few breaths laying on your chest when needed. Think of it as 5×10 and break 2-3 seconds every 10 if needed.

C2B Pullups/Muscle Ups: This is where you can really excel and make up time (or lose it). Come out with sustainable sets relative to your ability. We’d love 6×5, but if you have to go to 2-3s thats okay. Just stay disciplined and don’t let excessive time pass between sets!


Accessory Work

Plank + Sled Push (Checkmark)

:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)

:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)

:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)

:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)
*Add weight to Chinese Plank if you desire

Sled Push: Moderate Weight that you can complete the 100 ft. in approximately 30 seconds.

Face Up Chinese Plank: (1967) Face Up Chinese Plank Mayhem Burgener Strength Movement Demonstration – YouTube

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