Losing My Religion

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

3 Sets:

5 Inchwormsw/Squat

10 Scap Pullups

5 Scorpions (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday:

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

Rx+: 20lb/14lb Vest.

-Switch rounds back and forth with your partner-

Accessory Work

Metcon (No Measure)

1-2 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight

10 DB Snow Angel Raise @ light weight

15 GHD Hip Extension

10 DB Box Step-Ups (each side) @ moderate weight

-Rest 2 min b/t round-

All Around Me

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

20/16 Calorie Run

5 goblet squats (light)

5 jumping air squats

10 Push Press

Metcon

Metcon (5 Rounds for time)

With a partner, complete 5 Sets for Times: (1 Set Every 4:00)

30 Wallballs (20/14)

20/15 Calorie SkiErg

10 Thrusters (135/95)

Accessory Work

Metcon (No Measure)

3-4 Rounds

10 Standing Lateral Raise @ light/moderate weight

10 Ring Row Feet Elevated

20 Standing Tricep Extension w/ Band Inverted Skull Crusher

10 Seated Alternating DB Curls (each side)

10 overhead plate situps

10 Dip Support Leg Raise

30yd Isolateral DB Farmer Carry (Right Side)

30yd Isolateral DB Farmer Carry (Left Side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

Bright Lights

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

3 Rounds:

5 DB Muscle Cleans

5 DB Strict Press

5 Strict Pullups

5 Jumping Squats

Weightlifting

Clean Pull + Power Clean + Clean + Jerk (4 x 1+1+1+1)

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8.5/10 RPE

Power Clean + Clean + Jerk (3 x 1+1+1)

1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)

Metcon

Metcon (Time)

“2014 Regional Event-Partner”

With a partner, complete 10 Rounds:

2 Rope Climbs (Split)

Run 150ft (6×25 Shuttle Sprints) (together-same time)
Rx+: Legless

NC Kids – 05122022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

100 Meter Run

10 Jumping Jacks

5 Inchworms

10 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL MOVEMENTS, complete AMRAP 14:

7 Pushups

7 Burpees over the Bar

14 Alt. Hang Dumbbell Snatch

7 Pullups

7 Deadlifts

Weightlifting

DB Z-Press (5,4,4,3,3,2)

https://www.youtube.com/watch?v=wce-elEhBHw

Don’t Walk Away

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (High Damper)

10 PVC Pass Through

10 PVC Overhead Squat

10 Kip to Swing

10 Alt. Leg V Up

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

10 Overhead Squats (95/65)

15 AbMat/GHD Sit Up

10 Overhead Squats (95/65)

15 Toes to Bar

10 Overhead Squats (95/65)

-Rest 3:00 b/t sets-
Rx+:

3 Sets For Times:

10 Overhead Squat (115/80)

20 GHD Sit Up (OR 40 Alt. Leg V-Up)

10 Overhead Squat (115/80)

20 Toes to Bar

10 Overhead Squat (115/80)

-Rest 3:00 between sets-

Accessory Work

Metcon (No Measure)

2-4 Rounds

15 Standing Barbell Curl @ moderate weight – maintain quality

15 GHD Hip Raise

15 Russian Kettlebell Swing @ heavy weight

-Rest 2-3 min b/t round-

RomWOD

Always On Time

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Ski

1:00 Bike

then…

2-3 sets:

20 Kettlebell Overhead Walking Lunge (10 each leg)

15 Banded Good Mornings

10 Muscle Snatch

Weightlifting

Hang Snatch + Snatch (3,3,3,1)

1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6/10 RPE

1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6.5/10 RPE

1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 7/10 RPE

1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 7.5/10 RPE

Hang Snatch (1,1,1,1)

1 Hang Snatch @ 8/10 RPE

1 Hang Snatch @ 8/10 RPE

1 Hang Snatch @ 9/10 RPE

1 Hang Snatch @ 9.5/10 RPE

Metcon

Metcon (Time)

Complete For Time:

75 Double Unders

15 Handstand Push Ups

75 Double Unders

15 Handstand Push Ups

75 Double Unders
Rx+:

Complete For Time:

100 Double Unders

25 Strict Handstand Push Ups

100 Double Unders

25 Strict Handstand Push Ups

100 Double Unders

It’s Gonna Be Me

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (your choice)

EMOM perform 5 air squats

-then-

2-3 Sets:

5 Ring Rows (Or body rows)

5 inchworms

10 hanging scap retractions

Metcon

Metcon (AMRAP – Rounds and Reps)

“Murph Prep Monday”

Complete AMRAP 20:

200 Meter Run

20 Air Squats

10 Pullups

*Every 2:00, including 0:00 complete 10 Pushups
Rx+: #20/#14 Vest

Weightlifting

DB Z-Press (4,4,4,4,4)

https://www.youtube.com/watch?v=wce-elEhBHw
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):

30 Seconds Max Reps of Barbell Push Press (95/65#)

-Rest as needed-

4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):

30 Seconds Max Reps of Barbell Push Press (95/65#)

-Rest as needed-

4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):

30 Seconds Max Reps of Barbell Push Press (95/65#)

-Rest as needed-

4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):

30 Seconds Max Reps of Barbell Push Press (95/65#)

You will do 5 sets of 4-4-4-4-4 reps of Tempo DB Z Press (20 total reps) and as many reps as possible in 30 seconds of Barbell Push Press

Comment your max rep scores in the DB Z Press Load score

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

The Carter

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

5 Inchworm

5 V Push Ups

5 strict pull ups

10 empty bar power snatches

-Then-

Build to Power Snatch weight.

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

24/18 Calorie Run

12 Power Snatches (115/80)

6 Rope Climbs

-Rest 4:00-

AMRAPS 12:

24 AbMat/GHD Situps

12 Handstand Pushups

6 Clusters (135/95)
Rx+:

Snatch (155/105)

Legless

GHD

SHSPU

Clusters (185/125)

Accessory Work

Metcon (No Measure)

3-4 Rounds

10 Inverted Skull Crusher

10 Standing Barbell Curl

10 Med Ball GHD Sit Ups

40 Flutter Kicks (each side)

40 yd KB Front Racked Left/Overhead Carry Right (moderate weight)

40 yd KB Front Racked Right/Overhead Carry Left (moderate weight)

-Rest 1-2 min b/t round-

Astounded

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio (Your Choice)

then…

2-3 sets:

7 Barbell Back Rack Box Step Ups (each side)

7 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up)

7 Tempo Dumbbell Upright Rows (each side) 5 seconds down, 1 second hold at the top)

then…

3x High Hang Clean + 3x Hang Clean + 3x Clean

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

Clean Pull + Clean + Jerk (3 x 1+1+1)

1 Clean Pull + 1 Clean + Jerk @ 80-85% (OR 8-8.5/10 RPE)

1 Clean Pull + 1 Clean + Jerk @ 85-90% (OR 8.5-9/10 RPE)

1 Clean Pull + 1 Clean + Jerk @ 90% (OR 9/10 RPE)

*Base percentages off of your CLEAN & JERK MAX

*If the percentages feel heavier than the associated RPE, then go off of RPE.

*If the percentages feel the same or easier than RPE, then go off of the percentages

Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk (4 x 1+1+1+1)

Perform as a complex, but does not need to be touch and go.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 65-70% (OR 6.5-7/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 70-75% (OR 7-7.5/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean

*Rest as needed in between sets

Metcon

Metcon (Time)

With a partner, complete for time:

400 Double Unders (split as desired)

200 Wall Balls (20/14) (split as desired)

*One person working at a time