Crossfit North Cloud – CrossFit
Warmup
Weightlifting
Warmup (No Measure)
1-2 Sets:
1:00 Bike (moderate)
30 Plate Hops
10 Empty Barbell Front Squat
10 Empty Barbell Strict Press
10 Hand-Release Pushups
Bench Press (5,5,5,4,4)
5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
4 Bench Press @ 8/10 RPE
Back Rack Lunge (10,10,8,8,6)
*From the Rack
**NOT Walking Lunges
Metcon
MetCon (Time)
Complete For Time:
5 Rounds:
42 Double Unders (OR 28 Crossover Single Unders)
7 Thrusters (115/80)
Rx+:
5 Rounds:
60 Double Unders (OR 45 Crossover Single Unders)
7 Thrusters (135/95)
TARGET SCORE:
Target Time: Sub 7 minutes
STIMULUS and GOALS:
How to Pace: Simple and effective workout where the only strategy is just to move and be steady. You have to be aggressive with how you attack each station. The goal should be consistently high intensity across similar round times throughout.
WORKOUT STRATEGY & FLOW
Double Unders or Crossovers: Stick with one the whole time with which you feel can help keep the stimulus. The goal on either is as close to unbroken as possible.Take an extra second before starting to calm your breathing.
How to count Crossover Single Unders
Thrusters: Weight should be moderate to heavy, but still allow for 1-2 sets across all rounds. Be explosive with your hips and pause at the top of the lockout for a half second to stay steady and control your breathing.
crossfitnorthcloud.com 