CrossFit – Mon, Oct 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row (moderate)

30 plate hops

5 jumping air squats

5 Push Press

Weightlifting

Front Squat (10 x 3 Front Squat @ 86% 1RM Front Squat)

Weight is across all 10 sets @ 86% of 1-RM

Metcon

Metcon (Time)

Complete For Time:

70 Double Unders

40 Wall Balls (20/14) (10’/9’)

70 Double Unders

30 Wall Balls (20/14) (10’/9’)

70 Double Unders

20 Wall Balls (20/14) (10/9’)

TARGET SCORE

Target Time: 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

WORKOUT STRATEGY & FLOW

Double Unders: Unbroken would be great but, given the volume and the intensity it may be wise to break into 2 sets if needed.

Wall Ball: See if we can still keep sets to 2-3 at the most. Use your hips and keep the shoulders rolled out during the throw.

Rx+:

100 Double Unders

40 Wall Balls (30/20) (10’/9′)

100 Double Unders

30 Wall Balls (30/20) (10’/9′)

100 Double Unders

20 Wall Balls (30/20) (10’/9’)

CrossFit – Sat, Oct 1

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:00 Bike

1:00 Ski

5 Inchworm

10 Alt. V-Ups

10 Kettlebell Swings (moderate)

Metcon

Metcon (3 Rounds for reps)

With a Partner, Complete:

8 minute AMRAP:

4-8-12-16-20…

AirRunner (or C2 Bike) Calories

Burpee Box Jump Over (24/20)

-rest 2 minutes-

8 Minute AMRAP:

4-8-12-16-20…

Calorie Row

GHD or AbMat Sit-Ups

-rest 2 minutes-

8 Minute AMRAP:

4-8-12-16-20…

Calorie Ski

Sandbag Clean (150/100) *to shoulder

*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.

Accessory Work

Dumbbell Waiter Hold Curl

3 sets: 10 reps

*Rest as needed between sets.

** Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

CrossFit – Fri, Sep 30

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

4x :30/:30 Ski

then…

2 Rounds:

10 Reverse Lunge w/Twist

10 Single Arm Press R/L (Light-Moderate) (each side)

10 Front Rack Dip Only (45/35)

5 Russian Baby Makers

Weightlifting

Strict Press + Push Press + Push Jerk

No Dip – Strict Press
Dip+Drive – Push Press
Dip+Drive+Re Dip – Push Jerk
1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE

1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE

1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE

1 Strict Press + 2 Push Press + 3 Push Jerk @ 8/10 RPE

Metcon

Metcon (Time)

Complete For Time:

50 Power Snatches (75/55)

100’ Overhead Walking Lunge (75/55)

Workout Notes:

TARGET SCORE

Target Time: Sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: This one should be quick. High heartrate throughout.

How it should Feel: Contrary to what you may think, the shoulder fatigue will be the toughest part, not your legs..so, push through and get to work on the lunges!

WORKOUT STRATEGY & FLOW

Power Snatch: These should feel moderately light and be able to move fast. Big sets of touch and go Power Snatches are going to be the key here.

Overhead Walking Lunge: Finish strong here. Your shoulders are going to be tired. Break this up as little as possible.

100’ and DONE!

Rx+:

Complete For Time:

50 Power Snatches (95/65)

100’ Overhead Walking Lunge (95/65)

Accessory Work

3 Rounds:

15 Candlesticks

-Rest 1:00-

Bring Me To Life

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warmup (No Measure)

1-2 Sets:

250m Ski

:30 Handstand Hold

10 Hanging Scap Retractions,

5 Kip to Swing

5 Tall Cleans

then…

Barbell Primer:

3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk

Weightlifting

Clean Deadlift to Mid Thigh+Clean Panda Pull+Clean+Jerk (5 x (1+1+1+1))

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE

Metcon

TARGET SCORE

Target Time: sub 16 minutes

Time Cap: cap is provided at each round, if you make it all the way through, cap is 16 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!

How it should Feel: MUSCULAR ENDURANCE! The weight of the barbell or volume of gymnastics will likely be the limiting factor here! Break up each movement as needed, but eventually you have to simply push through!

WORKOUT STRATEGY & FLOW

Handstand Pushup: Aim for unbroken if possible with the low volume. But short quick sets if needed!

Squat Cleans Notice as the reps go down, the weight goes up. We want to move fast here, which means singles will be the way to go.

(115/80) – less than ~60% 1RM

(135/95) – less than ~70% 1RM

(185/125) – less than ~80% 1RM

(225/145) – less than ~ 90% 1RM

Chest to Bar: These reps are going to stay the same across all 4 sets. Make sure you are smart with your approach. Breaking these early on will allow you to stay smoother throughout all 4 sets.

Metcon (Time)

Complete For Times Each Round:

15 Squat Cleans (115/80)

5 Handstand Pushups

15 Chest to Bar Pull Ups

-at 4 minutes-

10 Squat Cleans (135/95)

5 Handstand Pushups

15 Chest to Bar Pull Ups

-at 8 minutes-

5 Squat Cleans (185/125)

5 Handstand Pushups

15 Chest to Bar Pull Ups

-at 12 minutes-

3 Squat Cleans (225/145)

5 Handstand Pushups

15 Chest to Bar Pull Ups

Rx+:

Complete For Times Each Round:

25’ Handstand Walk

15 Squat Cleans (135/95)

25’ Handstand Walk

20 Chest to Bar Pull Ups

-at 4 minutes-

25’ Handstand Walk

10 Squat Cleans (185/125)

25’ Handstand Walk

20 Chest to Bar Pull Ups

-at 8 minutes-

25’ Handstand Walk

5 Squat Cleans (225/145)

25’ Handstand Walk

20 Chest to Bar Pull Ups

-at 12 minutes-

25’ Handstand Walk

3 Squat Cleans (275/185)

25’ Handstand Walk

20 Chest to Bar Pull Ups

N.C. Kids – Tue, Sep 27

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3:00 Row

then…

2 Sets:

5 Inchworms

10 Reverse Lunge w/Twist

15 Plate Hops

10 Alt. V-Ups

5 Ring Rows

Weightlifting

Clean and Jerk (Clean and Jerk (5 x 2)
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE)

Metcon

Metcon (3 Rounds for reps)

Complete 4 Rounds for Max Reps:

AMRAP 3 Minutes

12/9 Calorie Row

12 Toes-to-Bar

-Max Power Snatch in remaining Time-

-Rest 1:00 b/t sets-

Papercut

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warmup (No Measure)

Complete:

2:00 Ski

1:00 Banded Hip Distraction/Side

10 Banded Lat Pulldown

10 Scorpions

5 Inchworms

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

21-15-9

Calorie Row (OR Ski)

Calorie Assault Bike

*Rest 2 Min b/t sets.

**Female Calories: 18-12-6

Accessory Work

MetCon (Checkmark)

3 Sets:

10 Dumbbell Flys

10 Skull Crushers

10 Wide Grip Barbell Bicep Curls

Teenage Dirtbag

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Rounds:

15 Banded Good Mornings

10 Cossack Squats

then…

Front Squat:

2-3 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 2 second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

Weightlifting

Front Squat (10×3 @ 83%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 Minutes:

10 American Kettlebell Swings (53/35)

10 Box Jumps (24″/20″)
TARGET SCORE

Target Rounds: 7+

STIMULUS and GOALS

How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.

How it should Feel: The kettlebell is light enough combined with the box jump that you will be out of breath the entire time!

WORKOUT STRATEGY & FLOW

Kettlebell Swings Each round of these should be done unbroken…you may do the “snatching” style of a kettlebell swing (bending the arms during the swing).

Box Jumps: This is a great time to work on faster box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.

Stellar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Assault Bike (moderate)

:30 Push Up Plank Hold

10 Front Squat (Empty Barbell)

10 Single Arm Dumbbell Press (each side) (Light-Moderate)

10 Lateral Box Step Up (each side)

Metcon

Metcon (Time)

With a partner, complete the following:

21-15-9

Calorie Bike

Handstand Push Ups

-Rest 3:00-

21-15-9

Calorie Bike

Front Squats (95/65)

-Rest 3:00-

21-15-9

Calorie Bike

Push Press (95/65)

-Rest 3:00-

21-15-9

Calorie Bike

Pistols

Monsters

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Complete:

250m Row

250m Ski

10 Hanging Scap Retractions, 10 Kipping Swings

10 Russian Kettlebell Swings

5 Inchworms

5 Spiderman lunge stretch (each side)

Metcon

Metcon (Time)

Complete For Time:

10-20-30

Toes-to-Bar

Hang Power Cleans (115/80)

Bar Facing Burpees
Rx+:

Hang Power Cleans (135/95)

TARGET SCORE

Target Time: Sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

How to Pace: Push into that really high intensity today!

How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: Grip is going to become a factor. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!

Accessory Work

Metcon (Checkmark)

4 sets:

90 second AMRAP:

10-20 Deficit Push Ups (45/25 plate)

Max Handstand Hold [up to the 90 second mark on clock]

– rest 90 seconds between sets-