Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Bike (build in speed each minute)
then…
2-3 Sets:
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
5 Pushup to Downward Dog
Weightlifting
Shoulder Press (9,7,5,3,1 (7 Push Press after each set))
9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE (not max)
*7 Double Dumbbell Push Press (heavy) after each set.
Metcon
Metcon (AMRAP – Reps)
In a 7 Minute Window:
600m Ski
300m Run
Max Double Unders/Crossover Single-Unders in the Time Remaining
-rest 3 minutes-
For Time:
Total Double Unders from workout above
300m Run
600m Ski
*Score this part in notes.
Rx+:
In a 7 Minute Window:
800m Ski
400m Run
Max Double Unders/Crossover Single-Unders in the Time Remaining
-rest 3 minutes-
For Time:
Total Double Unders from workout above
400m Run
800m Ski
*Score this part in notes.
TARGET SCORE:
SCORE = double under reps on 1st workout
**COMMENT time for 2nd workout
Target Reps: 125+
STIMULUS and GOALS
How to Pace: CHALLENGE!
The goal is to finish at 7 minutes exactly on the 2nd workout for time. Don’t come out hot and get into a cardio hole that you can not recover from. Push your pace with some control and then hammer that 2nd set!
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