Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Row (moderate)
10 Pushups
10 Alt. Leg V-Up
10 Duckwalk Steps
10 Cossack Squats/Side
Weightlifting
Snatch Pull + Snatch High Pull + Snatch (5 Sets (Building))
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
Metcon
Metcon (2 Rounds for time)
Complete:
3 Rounds For Time:
8 Front Squats (115/80)
8 Toes-to-Bar
8 Burpee-Over-Bar
-Rest Until Minute 7-
For Time:
24 Burpee-Over-Bar
24 Toes-to-Bar
24 Front Squats (115/80)
Rx+:
3 Rounds For Time:
10 Front Squats (135/95)
10 Toes to Bar
10 Burpee Over Bar
-Rest Until Minute 7-
For Time:
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (135/95)
TARGET SCORE (Per “Set”)
Target Time each set: Sub 5 Minutes
Time Cap each set: 6 Minutes
STIMULUS and GOALS
How to Pace: Push yourself and try to hang onto a similar intensity for parts 1 and 2.
How it should Feel: Your legs and shoulders will have nowhere to hidein this one! Stay moving and break minimally as needed.
WORKOUT STRATEGY & FLOW
Front Squats:
DO NOT MOVE TOO FAST ON THESE!
Weight selected for today’s workout should be around or under 50% of your 1RM. The goal needs to be unbroken through workout one and maybe, just maybe, unbroken through 2 (2-3 sets maximum). We recommend a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, you can let 1-2 fingers slip out of the front rack to aid in comfort.
Elbows should stay high during the entirety of the lift, and you should think keeping the elbows elevated. Taking a deep breath in at the top and breathing out coming out of the squat will assist with stability and core engagement.
Toes to Bar: For the first workout, the goal needs to be 1-2 sets, while for the second workout fast 3-5’s is a great way to stay on track. Grip on the pull-up bar will be shoulder-width or slightly wider.
Burpee-Over-Bar: Pacing on both workouts should stay moderate and controlled. Stay moving and slow down the last 2-3 reps to allow for a smooth transition to the next station.
“Open Standard:” You do not have to perform a two foot take off or two foot landing, but both feet must be off the floor as the majority of the body passes over the bar.
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