Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Bike 1 Round/1:00 Run 1 Round
10Shrugs in Handstand Hold
5 Single Arm Dumbbell Press (each side) (moderate)
5 Pushups
Metcon
Metcon (Time)
Complete For Time:
40/32 Calorie Assault Bike
20 Handstand Push Ups
400m Run
30/24 Calorie Assault Bike
15 Handstand Push ups
300m Run
20/16 Calorie Assault Bike
10 Handstand Push ups
200m Run
10/8 Calorie Assault Bike
5 Handstand Push ups
100m Run
Rx+:
40/32 CalorieBike
20 Strict Handstand Push Ups
400 Meter Run
30/24 CalorieBike
15 Strict Handstand Push ups
300 Meter Run
20/16 CalorieBike
10 Strict Handstand Push ups
200 Meter Run
10/8 CalorieBike
5 Strict Handstand Push ups
100 Meter Run
-rest 5 minutes-
25 Wall Facing Strict Handstand Push Ups
50/40 CalorieBike
Weightlifting
Clean Pull + Hang Squat Clean + Clean + Front Squat (1+1+1+1 x 5 (building))
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7.5/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8.5/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 9/10 RPE
Deadlift (Clean Grip Deadlift (10 Second DL))
1x 10 Second Clean Deadlift @ 10/10 RPE
1x 10 Second Clean Deadlift @ 10/10 RPE
1x 10 Second Clean Deadlift @ 10/10 RPE
*You will take 10 seconds to perform a Clean deadlift on the way up AND down.
*No Switch Grip!
*Setup like you’re doing a clean.
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