CrossFit – Fri, Jan 20

Crossfit North Cloud – CrossFit


Warmup (No Measure)

1-2 Sets:

15/12 Calorie Ski(moderate)

10 Sit Ups

10 Alt. Leg V Ups

5-10 Strict Pullups or Ring Rows

10 DB Thrusters


Metcon (Time)


60 AbMat OR GHD Sit Ups

9 Rope Climbs

120 Wall Balls (20/14) (10’/9’)

For Time:

90 GHD Sit Ups

12 Rope Climbs

150 Wall Balls (20/14) (10’/9’)


Target Time: sub 15minutes

Time Cap: 18minutes-ish?


How to Pace: Smooth and steady all the way through right up until the last 1-2 minutes. Move with purpose!

How it should Feel: These are big sets so the chance of muscle fatigue is high. There is also a lot of interference with the core and shoulders. Pace accordingly from the outset and push yourselfat the end!


GHD Sit Up – use your 1st set as a second warm-up, don’t come out hot with a huge set and put yourself into a deficit too soon. Break these up into manageable sets, short quick breaks here. Small, fast sets are better than big sets that gas you out!

Rope Climb – smooth and steady on the rope climbs, just keep moving! It will be easy to zone out and lose time looking at the rope or chalking your hands…be diligent and consistent with your rest times.

Wall Balls – rep scheme will come down to personal preference. Whether you are going to do 3-5big sets, or lots of smaller sets…you will have to force yourself to pick the ball back up sooner than you want to most likely.Stay calm and breathe for the first 80-100, full send on the final 30-50.


Power Clean (3×2, 2×2, 2×1 Power Cleans)

3 Cleans @ 70-75% 1RM Clean

3 Cleans @ 70-75% 1RM Clean

2 Cleans @ 75-78% 1RM Clean

2 Cleans @ 75-78% 1RM Clean

1 Clean@ 78-80% 1RM Clean

1 Clean @ 78-80% 1RM Clean

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