Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
2:00 Row (moderate)
1:00 Pigeon Stretch/Side
10 Single Arm Dumbbell High Pull (moderate) (each side)
10 Single Arm Dumbbell Front Squat (moderate) (each side)
10 Pushup to Downward Dog
-Then-
Warm Up to Bench Press Starting Weight
Weightlifting
Bench Press (5,3,1,1,1,1,1)
5 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
1 Bench Press @ 7.5/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
Metcon
Metcon (Time)
Complete For Time:
75 Hang Squat Cleans (75/55)
*Every time you break, perform:
5 Box Jumps (24/20)
5 Strict Ring Dips OR 10 Kipping Ring Dips
Rx+:
Complete For Time:
75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips
Target Time:
Target Time: sub 10minutes
STIMULUS and GOALS:
How to Pace:CHALLENGE! You have a chance here to ride the line between redlining and quitting. Push yourself and see where you can find that sweet spot in between!
How it should Feel:GRIPPY and MUSCULAR ENDURANCE! The forearms and legs will be burning in this one!
*Warmup Focus:Open up your hips and low back to help with that as well.
WORKOUT STRATEGY & FLOW:
Hang Squat Clean: Hook Grip and Rip! Find a fluid motion and we’d love for you to open up with 10-15+ at a time.
*Make sure to stand up all the way and not short change any reps.
Box Jump:Use your arms here and get a steady 5 reps each set.
(Strict) Ring Dip: These can get tough but you can drop to quick sets of 2-3s as needed. Stay smooth on these before you get back to the bar.
*See below for scaling, first try doing 5 strict ring dips, if still need more scaling, scale to 10Kipping Ring Dip, if needed then add bands or complete matador dips.
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