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!

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

1-2 Sets:

20 Alt. Leg V-Up

10 Kip to Swing

5 Box Jump w/Step Down

15 Banded Good Morning

10 Hang Dumbbell Snatch (light)

Metcon

Metcon (4 Rounds for time)

Complete 4 Sets For Times:

10 Double Dumbbell Snatch (2×50/35)

10 Box Jump (with Step Down) (24/20)

10 Toes-to-Bar

10 AbMat or GHD Sit Ups

10/8 Calorie Assault Bike

-rest 2 minutes b/t sets-

*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)

**You must finish all reps of the movement once you start that movement, before going onto another movement.
Rx+:

4 sets:

15 Double Dumbbell Snatch (2×50/35)

15 Box Jump (with Step Down) (24/20)

15 Toes to Bar

15 GHD Sit Ups

15/12 Calorie Assault Bike

-rest 2 minutes b/t sets-

Accessory Work

Accessory Work (No Measure)

3 Sets:

:30-:45 Barbell Back Extension Hold

20 Standing Landmine Twists

10 Ring Support Knee Ups + Right Leg Straight + Left Leg Straight

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Jog or Bike

then…

2 Rounds:

5 Inchworms

10 Cossack Squats

20 Alt. V-Ups

Metcon

Metcon (Time)

With a Partner, alternating movements, complete 10 Rounds for Time (total):

15 AbMat/GHD Situps

10 Handstand Pushups

5 Man-Makers (50/35)
Rx+:

20 AbMat/GHD Situps

10 Strict Handstand Pushups

5 Man-Makers (50/35)

Weightlifting

Box Squat (5 x 4 (Build in Weight))

4 Box Squat @ 6/10 RPE

4 Box Squat @ 6/10 RPE

4 Box Squat @ 6.5/10 RPE

4 Box Squat @ 6.5/10 RPE

4 Box Squat @ 7/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup

3:00 Cardio (your choice)

then…

2 Sets:

10 Spiderman Stretch

:30 Squat Hold

10 Walking Lunge w/Twist

Movement Prep

Movement Prep (No Measure)

3 Sets:

6 Double Kettlebell Swing + 6 Double Kettlebell Squat Clean + 3 Double Kettlebell Thrusters + 3 Double Kettlebell Jerks

6 Muscle Clean @ 6.5/10 RPE

*You will need a pair of kettlebells (light/manageable) for the Kettlebell Complex and a loaded barbell for the Muscle Cleans.

Metcon

MetCon (Distance)

With a Partner, Complete AMRAP 15 Minutes:

Partner 1: 15/12 Calorie Assault Bike

Partner 2: Max Distance Sled Push (+135/+90)

*Switch after each Bike is completed. Score is sled push distance.
Rx+:

With a Partner, Complete AMRAP 15 Minutes:

Partner 1: 20/15 Calorie Assault Bike

Partner 2: Max Distance Sled Push (+180/+115)

*Switch after each Bike is completed. Score is sled push distance.

Crossfit North Cloud – CrossFit

Warmup

Weightlifting

Clean Deadlift + Floating Power Clean + Pause Split Jerk (5 x (1+1+1))

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it**
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE

Metcon

Warmup (No Measure)

Complete:

1:00 Row

15 Banded Good Mornings

10 Russian KB Swings

:30 Bike (FAST)

15 Strict Press

10 Jumping Squats

1:00 Row

Metcon (Time)

Complete For Time:

3-6-9-12-15-18-21

Kettlebell Swings (53/35)

Box Jump Overs (24/20)
Rx+:

Complete For Time:

3-6-9-12-15-18-21

Kettlebell Swings (70/53)

Box Jump Overs (30/24)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

8-12 minutes moving through:

1:00 Row (moderate)

5-10 Hand Release Push Ups

10 Hanging Scap Retraction

1-2 Tempo/Controlled Strict Pull Up

5 Single Arm Bench Pres (each arm, moderate)

-Then-

Warm Up to Bench Press weight.

Weightlifting

Push Press (5 x 3 (Increasing))

3 Push Press @ 5/10 RPE

3 Push Press @ 5.5/10 RPE

3 Push Press @ 5.5/10 RPE

3 Push Press @ 6/10 RPE

3 Push Press @ 6.5/10 RPE

*5 Heavy Double Dumbbell Seated Strict Press after each set.

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Strict Lynne (AMRAP – Reps)

“Strict Lynne”
5 rounds for max reps of:
Body-weight bench presses
Strict Pull-ups
-rest as needed after the pull ups-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

1:00 Bike (easy to moderate)

5 Inchworm w/Push Up

5 Kang Squats

10 Walking Lunge W/ Twist

Weightlifting

Paused Back Squat + Back Squat (3 Second Pause in Bottom)

Paused Back Squat + Back Squat (no tempo)
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE

Metcon

Metcon (4 Rounds for reps)

EMOM 16 Minutes:

Minute 1: 150 Meter Run

Minute 2: 400/300m Bike Erg (12/9 Cal. Assault Bike)

Minute 3: 30 Seconds of Burpee Pull Ups

Minute 4: Rest
Rx+:

EMOM 16 Minutes:

Minute 1: 200 Meter Run

Minute 2: 500/400m Bike Erg

Minute 3: 30 Seconds of Burpee Bar Muscle Ups

Minute 4: Rest

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Run

then…

3 Sets:

5 Lateral Box Step Ups (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Weightlifting

Paused Front Squat (1+5,1+4,(1+3)x3)

1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE

1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE

1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE

1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE

1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE

*Tempo is 3 sec down, 3 sec hold.

Metcon

Metcon (3 Rounds for time)

With a Partner, Complete:

3 sets: (1 set every 4 minutes)

40/32 Calorie Echo Bike

30 Double Dumbbell Thrusters (2×50/35)

*Split all reps as desired

Cool Down

Cool Down (No Measure)

2 minute Spiderman Stretch (each side)

1-2 minute Elbow to Floor Stretch (each side)

2 minute Frog Stretch

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Ski (moderate)

10 Double Dumbbell Cuban Press (light)

15 Banded Good Morning

:30 Handstand Hold

:15 Bar Hang

Movement Prep

Movement Prep (No Measure)

3 Sets

5 Dumbbell Man Makers + 5 Double Dumbbell Split Jerk (Light)

5 Muscle Clean @ 5-6/10 RPE

*You will need a pair of dumbbells for the Dumbbell Complex and a Barbell for the Muscle Cleans.

-Then…warmup for Power Snatch weight-

Metcon

Metcon (Time)

With a Partner, Complete For time:

150 Power Snatches (75/55)

*Handstand Hold

-into-

100/80 Calorie Ski

*Pull Up Bar Hang

*One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station.
Modifications for HS Hold/Bar Hang:

– High Plank Hold aka push up plank hold

– Bottom of the Ring Row Hang

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog (easy to moderate)

1:00 Bike (moderate)

10 Single Arm Suitcase Deadlift (moderate, each arm)

5 Inchworms

10 Russian Kettlebell Swing (moderate-heavy)

10 Lateral Jumps

Weightlifting

Clean and Jerk (2,2,1,2,2,1 (Technique Focus))

2 Clean and Jerk @ 6/10 RPE

2 Clean and Jerk @ 6.5/10 RPE

1 Clean and Jerk @ 7/10 RPE

2 Clean and Jerk @ 6/10 RPE

2 Clean and Jerk @ 6.5/10 RPE

1 Clean and Jerk @ 7/10 RPE

**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 15 Minutes:

500/450 Meter Row

400m Run

10 Sandbag Cleans (150/100) (split as desired)

10 Synchro Burpees Over Rower

*Partners just complete 1 Machine each round, alternating machines round to round. (ie-1 partner runs while the other rows)

**Sub Power Cleans (185/125) as if needed.