Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike

10 Muscle Clean (45/35)

5 Inchworms

10 Front Squat (45/35)

Weightlifting

Squat Clean (Every :30 x 20 (10 Minutes))

Metcon

Metcon (5 Rounds for weight)

Every 3:00, for 6 Rounds (18:00)

200 Meter Run

10 Goblet Squats

10 Pushups

*Rest remaining time in 3:00

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike

10 Single Arm Strict High Pull + Press (moderate, each arm)

5 Inchworms w/Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 20:

40/30 Calorie Row

20 Single-Arm Hang DB Clean & Jerks (50/35)

10 Burpee Box Jump-Overs (24/20)
Rx+

DB CJ: (70/50)

BBJO (30/24)

Weightlifting

Deadlift (6 x 4 (Building))

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Row

then…

2-3 Sets:

10 Weighted Cossack Squats (5/side)

10 Snatch Grip Push Press

10 Red Band Banded Pullaparts

Weightlifting

Power Snatch (3,3,2,2,2,1,1)

3 Power Snatch @ 5/10 RPE

3 Power Snatch @ 5.5/10 RPE

2 Power Snatch @ 6/10 RPE

2 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 8/10 RPE

1 Power Snatch @ 9/10 RPE

*These don’t need to be cycled, perform as singles and focus on mechanics!

Metcon

Metcon (Time)

Complete For Time:

10-15-20-25-30

AbMat or GHD Sit Up

5-10-15-20-25

Dumbbell Bench Press (50/35)
Rx+:

10-20-30-40-50

GHD Sit Up

5-10-15-20-25

Dumbbell Bench Press (65/45)

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

Tabata: :20 On/:10 Off

1-Scorpions

2-Squat Jumps

3-Alternating V-Ups

4-Run In Place

Weightlifting

Clean (7 x 3)

Metcon

Metcon (4 Rounds for reps)

Every Minute on the Minute for 15 Minutes:

1 – Max Distance Row

2 – Max Reps DB Bench Press

3 – Max Reps Cleans

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Ski

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

25 Single Under

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9 Minutes:

3-6-9-12-15….

Overhead Squat (115/75)

*30 Double Unders after each set of Overhead Squats
Rx+:

Overhead Squat (155/105)

Weightlifting

Front Squat (3,3,2,1,1,1 (In the Hole Front Squats))

3 In the Hole Front Squat @ 6/10 RPE

3 In the Hole Front Squat @ 6.5/10 RPE

2 In the Hole Front Squat @ 7.5/10 RPE

1 In the Hole Front Squat @ 8/10 RPE

1 In the Hole Front Squat @ 9/10 RPE

1 In the Hole Front Squat @ 10/10 RPE

“In the Hole” Front Squats:

In the Hole Front Squat | Mayhem Burgener Strength Movement Demonstration – YouTube

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

3:00 Jog

then…

2 Rounds:

10 Banded Good Mornings

10 Pushup to Downward

10 Scorpions

Weightlifting

Deadlift (5 x 6 (Building))

6 Deadlifts @ 8/10 RPE

6 Deadlifts @ 8/10 RPE

6 Deadlifts @ 8.5/10 RPE

6 Deadlifts @ 9/10 RPE

6 Deadlifts @ 9.5/10 RPE

*5 “Tall box jumps after each set

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 15:

20 DB Bench

200′ Ft. Sled Push (50′ length)

20 AbMat Situps

*Partners switch every 200 Meter Ski

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio (your choice)

30 Single Unders

20 Plate Hops

10 Russian Kettlebell Swings (moderate/heavy)

10 DB Sotts Press (5/side)

Metcon

Metcon (Time)

With a partner, Complete For Time:

150 Double Unders (each-complete at the same time)

30 Handstand Push Ups (split)

1500 Meter Ski

30 Power Cleans (155/105) (split)

1500 Meter Ski

30 Handstand Push Ups (split)

150 Double Unders (each-complete at the same time)

Accessory Work

Optional Accessory (No Measure)

2-3 Rounds:

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 Lateral DB Raise @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

then…

2-3 Sets:

10 Double Kettlebell Front Rack Step Ups

10 Tall Cleans (Empty Barbell)

10 Supinated Grip Barbell Rows

Weightlifting

Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk ((1+1+1+2) x 5, (1+1+1+1) x 2)

Perform as a complex, but does not need to be touch and go.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE

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

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

Metcon

Metcon (Time)

With a Partner, Complete 4Rounds for Time:

40 Burpees over the DB

20 Synchro DB Snatches (50/35)
Rx+:

Synchro DB Snatches (70/50)

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

Jog 200 Meters

then…

20 Walking Lunge Steps

15 Burpees

10 Situps

5 Inchworms

Weightlifting

Paused Back Squats (6 x 4)

*3 Second Pause in the bottom

Take 1-2 warm-up sets up to working weight

Metcon

Metcon (No Measure)

12 Minute AMRAP:

10 Box Jumps or Stepups

5 Shuttle Runs (over/back)

10 DB Snatch

Game

“Red Light/Green Light”

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

1:00 Ski

1:00 Jog

then…

2 Sets:

10 Bent over Barbell Rows

10 Barbell Good Mornings

10 Cossack Squats

Weightlifting

Clean Pull + Clean (10 x 1 (Building))

Complete 8 Sets of 1 Clean Pull + 1 Power Clean.

*Build to a challenging weight for today while maintaining form.

Metcon

Metcon (6 Rounds for reps)

Every Minute on the Minutefor 18 Minutes (6 Rounds):

Minute 1 – 8 Calorie Assault Bike

Minute 2 – 12 Box Jump Overs

Minute 3 – 16 DB Snatches