Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Thoracic Can Opener
then…
2 Sets:
1:00 Row (moderate)
20 Lateral Jumps
5-10 Single Arm Dumbbell Overhead Squat (each side, light)
10 Russian Kettlebell Swing (moderate)
10 Scorpions
Burgener RPE Scale (No Measure)
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
Metcon
Metcon (4 Rounds for time)
4 sets (1 Set every 4 minutes)
18/14 Calorie Row
12 Burpee Over the DB (DB Facing)
9 Dumbbell Squat Snatches (35/20)
Rx+:
4 sets (1 Set every 4 minutes):
21/18 Calorie Row
15 Burpee Over the DB
9 Dumbbell Squat Snatches (50/35)
*Both heads of the DB must touch the ground on the DB Squat Snatch
Weightlifting
Bench Press (5,3,1,1,1,1,1)
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RPE
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