Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Row OR Ski (moderate)
10 Hanging Scap Retraction
10 Prisoner Kang Squats
10 Alt. Leg V-Ups
5 Inchworm with Push Up
:20-:30Handstand Hold
Weightlifting
Front Squat (Build to “Heavy” 1-Rep for today (8 sets or less))
Take 12 Minutes to build to a heavy single for today.
Suggested Rep Scheme:
Set 1: 5 Reps @ 50%
Set 2: 3 Reps @ 60%
Set 3: 3 Reps @ 70%
Set 4: 1 Rep @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%
Set 7: 1 Rep @ 95%
Set 8: 1 Rep @ 95%+
Metcon
Metcon (Time)
Complete For Time:
4-8-12-16-12-8-4
Chest-to-Bar Pull Ups
AbMat or GHD Sit Ups
*2 Wall Walks AFTEReach round
Complete For Time:
5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round
Cool Down
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1-2 minute roll out trunk/abs with foam roller, sandbag, or medball
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