Come As You Are

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets: (10 Minutes)

200m Row

200m Jog

15 Banded Good morning

10 single arm dumbbell suitcase deadlifts (each side) (light)

5 broad jumps

10 step ups (box at workout height)

30 Single Unders

Gymnastics

3-4 rounds:

12 Bulgarian Split Squat (light) (each side)

6 Weighted (if possible) Strict Pull-ups (build in weight each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL MOVEMENTS, complete AMRAP 21:

7 Deadlifts (225/155)

14 Box Jump Overs (24/20)

42 Double Unders
Rx+: AMRAP 21 Minutes

7 Deadlifts (275/185)

14 Box Jump Overs (24/20) (clear the box)

42 Double Unders

TARGET SCORE

Target Rounds: 12+

Minimum Rounds before scaling: 8

STIMULUS and GOALS

This AMRAP is designed to allow you to move steadily through the triplet with unbroken sets and consistent pacing for the entire 21 minutes. We want you to get a lot of rounds/reps. This is gearing us up for the Open and being comfortable holding an uncomfortable pace for a longer time domain.

WORKOUT STRATEGY & FLOW

Deadlifts: This weight should be under 70% 1RM and something you can do unbroken for at least 5+ rounds, if not the entire workout. Set the hips back, keeping the torso horizontal over the bar to load the hamstrings, tighten your core, and pull!

Box Jump Overs: This hip opening movement (on top of the deadlifts) will require you to be explosive, while cycling reps faster. Jump and try to turn once landing to prep to go straight into the next rep.

Double Unders: This jumping movement will compound with the box jump overs. Still aim to stay smooth and unbroken as the rep count is manageable.

Best Of You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Calorie Bike (start easy and build in intensity)

10 Hanging Scap Retraction

10 Kip to Swing

10 single arm dumbbell press (light) (each side)

5 Pushup to Downward Dog

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

Paused Front Squat (5,5,3,3,1,1 (Every :90 Seconds))

Paused Front Squat:

2×5 @ 60-70% 1-RM

2×3 @ 70-80% 1-RM

2×1 @ 80-90% 1-RM

TEMPO for the paused squats are as follows:

2 Seconds Down

3 Second Pause (below parallel)

FAST up

1 Second Pause at top

*Use the SAME weights as you did last Monday for the Front Squats.

*Focus on being fast out of the bottom of the squat.

*Record your heaviest set of 3.

Metcon

Metcon (Time)

Complete AMRAP 9:

Buy-In: 24/20 Calorie Bike

In remaining time:

3 Power Snatch (95/65)

6 Handstand Push Ups

9 Toes to Bar
STIMULUS and GOALS

This workout is all about gymnastic capacity and intensity on the bike! Know your abilities and adjust accordingly!

WORKOUT STRATEGY & FLOW

Power Snatch:

Lightweight here, should be done mostly unbroken throughout.

Handstand push ups: This should be a rep count you can perform in a couple of sets throughout. Focus on driving through your palms and having quicker cycled reps to decrease time under tension.

***Modify with – Strict DB Shoulder Press (heavy) instead of pike pushups today.

Toes to bar: This should be a rep count you can perform in a smaller number of sets for most to all of the rounds.

Focus on coming through at the bottom and letting your torso come through the bar so you can build tension for the closing of the rep.

Bike: Hammer down here! We’d like the calories to take no more than 1 minute 45 seconds, so be aggressive!

Hungover & Hard Up

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Rounds of:

10 Pushup to Downward Dog

10 Kip to Swing (Bar)

10 Prisoner Kang Squats

10 PVC Passthroughs

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

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, alternating complete movements, complete:

24 Minute AMRAP:

3 Bench Press (155/105)

6 Burpee Pullups

9 DB Box Step-Overs (50/35 x2)

12 Calorie Run

12 Days of CrossFit

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (Accumulated)

12 Barbell Good Mornings

12 Empty Bar Hang Snatch

12 Empty Bar Clean & Strict Press

12 GHD/AbMat Situps

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

Warm-up (No Measure)

Take 5-10 Minutes to Warmup to your Barbell Weight, which will be the same for all movements!

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

Captain Jack

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minute Clock:

15/12 Calorie Run (start easy and build in intensity each round)

15/12 Calorie Ski (start easy and build in intensity each round)

10 Hanging Scap Retractions

10 KB Waiter Squats (light/moderate)

Weightlifting

Alt. DB Bench Press (20,20,10,10)

Alternating Dumbbell Bench Press

*Hold non-working arm extended
Take 10 Minutes to complete:

Set 1 – 20 Reps (Total)

Set 2 – 20 Reps (Total)

Set 3 – 10 Reps (Total)

Set 4 – 10 Reps (Total)

*Sets 1 & 2 are at the same weight across

**Sets 3&4 are at the same weight across (heavier than 1&2)

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

20 Box Jump-Overs (24/20)

40 Double Unders

20 Pullups

40 Double Unders
TARGET SCORE

Target Time: 12 Minutes

Time Cap: 15 Minutes

STIMULUS and GOALS

This is a high intensity/high heart rate bodyweight workout!

This workout will test a lot of capacity through jumping and upper body gymnastics.

WORKOUT STRATEGY & FLOW

Box Jump-Overs: Move consistently through these. Suggested to use the jump up/step down on these due to the Double Unders before and after!

Double Unders: Aim to keep these unbroken.

*Stay relaxed and focus on maintaining your breathing here.

**Focus on tempo here!

Pullups: Be smart here! Don’t blow your forearms up!

Stay consistent on these move through steadily.

Tearin’ Up My Heart

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

12/9 Calorie Row

6 single leg kettlebell RDLs (moderate) (each side)

6 single arm russian kettlebell swings (moderate) (each side)

6 Alternating V Ups (each side)

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

Push Jerk (Heavy Double)

Split OR Push Jerk:

*Work up to a heavy double in 5-7 working sets.

* Rest 60-90 secs between sets

Split Jerk (Heavy Double)

Split OR Push Jerk:

*Work up to a heavy double in 5-7 working sets.

* Rest 60-90 secs between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15/12 Calorie Row

12 AbMat (or GHD) Situps

9 Squat Cleans (155/105)

Funky Cole Medina

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:30 Cardio (Bike/Run/Row/Ski)

7 single arm dumbbell thrusters (each side) (light)

7 Burpees

7 Russian Baby Makers

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

Front Squat (5,5,3,3,1,1 (Every :90 seconds))

Front Squat:

2×5 @ 60-70% 1-RM

2×3 @ 70-80% 1-RM

2×1 @ 80-90% 1-RM

*Stick in the percentage ranges on these sets. The goal here is to be quick out of the bottom of each rep and not to crash due to the weight.

*Weights are meant to be lighter to be able to meet this goal.

*Record your heaviest single.

Metcon

Metcon (3 Rounds for reps)

Complete 3 Sets of the following:

1 – 20/15 Calorie Ski

2 – 15/12 Calorie Bike

3 – 10 Single Arm Alternating Devil Press (50/35)

* :90 seconds to complete each movement, 3 rounds.
Rx+:

1 – 25/20 Calorie Ski

2 – 20/15 Calorie Bike

3 – 15 Single Arm Alternating Devil Press (50/35)

The goal here is to give yourself at least 15+ seconds of rest after every movement…ie…if you finish the ski and immediately hop on the bike with no break it’s going to be a long 13 minutes and 30 seconds! 😀

Use your hips as much as possible to get that dumbbell above head…think KB swings!

Lean into the bike, don’t sit back and lightly pedal…push into the handlebars and build full body momentum.

On the skierg, make sure that you are using your bodyweight to propel yourself down on each pull…don’t burn out your triceps isolating them on the pull!

Everything Is Alright

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 Banded Good Mornings

10 Red Band Pullaparts

10 Ring Rows

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

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete AMRAP 24:

18 DB Hang Clean (50/35)

12/9 Calorie Ski

6 DB Shoulder-to-Overhead (50/35)

*200M AirRunner Run
*One partner working at a time.

*Partners rotate in the same order through the 200M runs on the Airrunner.

*Two non-running partners partition the reps of the triplet as desired.

Fix A Drink

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds: (10-12 Minutes)

1:00 Cardio (you choose)

10 Banded Air Squats

10 American KB Swings (light)

10 Prisoner Kang Squats
Optional:

Crossover Symmetry Activation

Then…

Mayhem Hip Halo Activation

* 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

Metcon

Metcon (Time)

Complete, For Time:

2000 Meter Row

*Every 1:30, including 0:00 complete 5 Thrusters (95/65)
Target Time: Sub 11:00/12:00

Time Cap: 20 Minutes

Rx+: (115/75)

STIMULUS and GOALS

This will hurt! There is no way around it. Some find this to be one of the most uncomfortable workouts in fitness. So get your mind right and let’s go!

WORKOUT STRATEGY & FLOW

Row: Your pace to start has to be moderate/fast.

**Relax and slow yourself down the last 3-5 pulls before you have to get off and complete your sets of Thrusters!

***Don’t try to come out at 100% and hold on!

Thrusters:

Remember that you are going to have to do 7+ sets of thrusters and these should be unbroken and quick the entire workout!

Accessory Work

Metcon (No Measure)

3 Sets: (12 Minutes)

10 Single Arm Dumbbell Lawnmower Row (each side)

10 Weighted Hip Bridges

10 Alternating Single Arm Dumbbell Bench Press (each side)

10 Weighted Hip Extension