Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Ski (moderate)
10 Hanging Scap Retractions
5 Pushup to Downward Dog
10 Single Arm Dumbbell High Pull (each side, moderate)
15 Banded Good Mornings
Weightlifting
Bench Press (5 x 5 (Wide Grip))
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*20 Single Arm Lat Pull Downs (10 each arm) after each set.
Metcon
Metcon (Time)
Complete For Time:
5-4-3-2-1
*Rope Climbs
1-2-3-4-5
Power Cleans (185/125)
*Modify Rope Climbs: 3-to-1 Seated to Standing Rope Pulls
**Cleans should be HEAVY for you. Singles.
Rx+:
Complete For Time:
5-4-3-2-1
*Rope Climbs
1-2-3-4-5
Power Cleans (225/155)
*Every set starts with one Legless Rope Climb.
Accessory Work
Accessory Work (No Measure)
4 Sets:
10x 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7
10 Seated Alternating DB Hammer Curl @RPE 7
-rest 1-2 minutes b/t sets-
4 Sets:
12 Seated Straight Bar Row @RPE 7
10 Barbell Skull Crushers @RPE 7
-rest 1-2 minutes b/t sets-
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