Separate Ways

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Optional:

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Bird Dogs R/L

* 10 Squats

Then…

6x :20/:10 Bike

20 Alternating Leg V Ups

10 Box Step Ups

10 Inchworm

Weightlifting

Clean (2×3,1×2,2×1)

Cleans: (Every 2:00 x 5) (10 Minutes Total)

– 2×3 reps @ 80-85% 1RM Clean

– 1×2 reps @ 90% 1RM Clean

– 2×1 rep @ 95% 1RM Clean

*You may drop the bar between reps (not touch’n go)

Example Sets:

Set 1:

3 Clean @ 255#

Set 2:

3 Clean @ 255#

Set 3:

2 Clean @ 285#

Set 4:

1 Clean @ 285#

Set 5:

1 Clean @ 285#

Based off of a 300# Clean 1RM

Metcon

Metcon (Time)

Complete For Time:

25 Burpee Box Jump Overs (24/20)

25/20 Calorie Row

50 AbMat Sit-Ups

25 Ring Dips

50 AbMat Sit-Ups

25/20 Calorie Row

25 Burpee Box Jump Overs (24/20)
TARGET SCORE:

Target Time: sub 14 Minutes

Time Cap: 18 Minutes

STIMULUS and GOALS:

This is a great chipper testing endurance, midline capacity, and your ability to just get work done!

Pace this out from the beginning and see how well you can build speed or hold onto a manageable pace.

WORKOUT STRATEGY & FLOW

Burpee Box Jump Over: Keep these smooth and aim for non stop movement.

Row: Hold a moderate/fast pace here. Aim for the same time on each of row portions.

AbMat Sit Ups: These will compound with the bar muscle ups sandwiched in between. Know your ability on these and break with quick rest as needed.

Ring Dips: The set here is challenging, but not so big that we can’t get through them relatively fast. Break into smaller sets when needed and remember this is only the halfway point.

Wicked Twisted Road

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Ski

15/12 Calorie Bike

7 Pike Push Ups

7 Half Kneeling Single Arm Dumbbell Press (light) (each side)

0:30 Handstand Hold

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

400 Meter Run

10 Handstand Pushups

Accessory Work

Metcon (No Measure)

3 Sets:

0:45 Plank

0:45 Side Plank Right

0:45 Side Plank Left

0:45 Hollow Rock Hold

-Rest 1:00 between sets-

Engine Rx – 12152020

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

Row:

1:30 easy:

30 moderate

1:00 easy

:30 moderate/fast

:30 easy

0:30 fast

Metcon

Metcon (Calories)

Assault Bike & Assault Runner:

Complete 2 Sets:

5min run at moderate pace,

1min rest,

2min bike at fast pace,

1min rest,

3min 30sec run at moderate pace

-Rest 4min b/t sets-

Double-Wide Dream

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets: (8-10 Minutes)

1:00 Row (start easy and increase intensity each round)

10 Single Arm Dumbbell Thrusters (light/moderate)

10 Hanging Scap Retractions

5 Kip To Swing

10 dumbbell suitecase deadlifts (moderate)

Weightlifting

Clean Pull (3 x 5 (105%+ 1-RM Clean))

Clean Pulls: (8-10 minutes)

– 3 sets x 5 reps @ 105%+ of 1 RM clean

*Control back to the ground and reset for the pull in between reps.

* Rest 2 minutes between sets

Metcon

Metcon (Time)

Complete For Time:

75 Wallballs (20/14)

25 Toes to Bar

25 Pull-ups

25 Deadlifts (225/155)

RX+: Chest to bar pull-ups
TARGET SCORE

Target Time: 10 minutes

Time Cap : 14 minutes

STIMULUS and GOALS

This 4 part chipper will allow us to attack each movement with a lot of intensity. The goal is to build in intensity through each movement, so we are emptying the tank on the deadlifts.

The workout will test a lot of capacity as we move through squatting, pressing, upper body gymnastics and pulling from the ground to finish.

WORKOUT STRATEGY & FLOW

Wall Balls: Attack these with as much intensity as you can while being able to get to the toes to bar without more than 15 seconds rest after the last wall ball.

We’d recommend 3-5 quick sets or 2 sets if you are great at wall balls.

The unbroken strategy probably isn’t worth the spike in heart rate and muscle fatigue (but if you’re feeling froggy, we can’t stop ya!).

Toes to bar & pull ups: Think of this as a set of 50 since we are going straight into 25 pull ups. 3-5 sets on the toes to bar and then 3-5 sets on the pull ups is a good goal. No matter what you do to break them up, stay consistent!

Deadlift: Your grip will be fatigued here and paired with a high heart rate. Aim to hit in sets of 5+ and mentally remember it is the last portion.

Don’t sacrifice form!

Rx+:

90 Wallballs (20/14)

30 T2B

30 C2B

30 Deadlifts (315/225)

Sound of Madness

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (OR Row)

50 Heavy Single Unders

1:00 Jog (OR Bike)

Metcon

Metcon (Time)

With a partner, complete the following:

5 rounds

2 Rope Climbs

15 Push Ups

-Rest 3 Minutes-

12-12-10-10-8-8

Strict OR Weighted Pullups (#20 Rx+)

-Rest 3 Minutes-

5 rounds

2 Rope Climbs

15 Push Ups

-Rest 3 Minutes-

12-12-10-10-8-8

Dumbbell Bench Press (50/35)

-Rest 3 Minutes-

5 rounds

2 Rope Climbs

15 Push Ups

Fade to Black

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets: (10 Minutes)

200m jog

7 empty bar power cleans

7 empty bar shoulder to overhead

14 Alternating V Ups

7 step-ups (each side)

Then…

Take 5 minutes to warm up to your Clean & S2O weight for the MetCon

Metcon

Metcon (Time)

Complete, For Time:

30 Power Cleans (115/80)

30 AbMat or GHD Sit Ups

30 Box Jumps (24/20)

30 Shoulder to Overhead (115/80)

30 Box Jumps (24/20)

30 AbMat or GHD Sit Ups

30 Power Cleans (115/80)
TARGET SCORE

Target time: sub 15 minutes

Time cap: 21 minutes

STIMULUS and GOALS

The stimulus of this workout is moderate intensity while chipping away at the reps with a consistent rep scheme. Chipper style workouts are always fun! 🙂

WORKOUT STRATEGY & FLOW

Power Cleans: The Weight needs to be light (under 65% 1RM) so you can complete in 3-5 sets. Touch and go is what we want to see on the first go around.

GHD’s/AbMat Situps: These should be completed steadily while using arms, hips, and legs together to help assist the core. Be explosive with every rep and keep your eyes fixated forward to keep head from whipping and causing dizziness.

Box Jumps: Hammer down on these. We recommend the jump up and step down approach.

*Be sure to show full extension and control on top of the box!

Shoulder to Overhead: Aim for 10+ reps at a time using a Push Press or Push Jerk motion to move the barbell. We recommend using push jerk to save the shoulders. Work for the vertical torso in the descent/ascent with a strong and aggressive drive through the floor.

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

3-6 Strict or Weighted Pullups

0:45 Side Plank (each side)

0:45 Sandbag Bear Hug or Front Rack Hold

Semi-Charmed Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Bird Dogs R/L

* 10 Squats

Then…

3:00 Row (start easy and build in intensity each minute)

10 Single leg RDL (light) (each side)

10 single arm upright row (light) (each side)

10 Goblet squats (light)

10 Sotts Press (Light bar or single arm dumbbell)

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

Clean (3,3,2)

Cleans: (Every 2:00 x 3)

– 2×3 reps @ 85% 1RM Clean

– 1×2 @ 90% 1RM Clean

*These do NOT have to be Touch-N-Go

Push Jerk (2×2, 2×2 (Every 2:00 x 4))

Push Jerk OR Split Jerk (Every 2:00 x 4)

– 2×2 @ 75-80% 1RM Jerk

– 2×2 @ 80-85% 1RM Jerk

Split Jerk (2×2, 2×2 (Every 2:00 x 4))

Push Jerk OR Split Jerk (Every 2:00 x 4)

– 2×2 @ 75-80% 1RM Jerk

– 2×2 @ 80-85% 1RM Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 7:

Buy-In: 20/16 Calorie Bike

In remaining time:

10 Wallballs (20/14)

10 DB Snatches (50/35)

Santa Monica

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Bird Dogs R/L

* 10 Squats

Then…

2 Sets:

200m Ski (OR Row)

200m Run

15 Banded Good morning

10 Pike Push Ups

5 Strict Pull Ups

5 Kip to swing

30 Single Unders or Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the following:

AMRAP 14 Minutes

7 Rounds:

55 Double Unders

11 Deadlifts (185/125)

7 Handstand Push Ups

-In remaining time-

Max Reps of Pullups
TARGET SCORE

Score is total number of reps

Completing the 7 rounds is 511 Reps

Target Number of reps: 530+ (19 Pullups)

STIMULUS and GOALS

This is a solid chipper that will test your ability to pace out each round and perform gymnastics under a lot of fatigue at the end!

WORKOUT STRATEGY & FLOW

Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.

Deadlifts: These should be lighter throughout and smooth. 50%-60% of 1-RM (1-2 Sets)

HSPU: We’d like consistent movement here and not more than 2-3 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.

Accessory Work

Metcon (No Measure)

3 Sets:

20 Banded Lat Pull Downs

20 V Ups

20 Banded Kneeling Pallof Press (total)

20 Superman

Engine Rx – 120820

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

Stretch:

Twisted Cross

Standing Straddle

Scorpion

Standing Calf Stretch

Couch Stretch

Then…

3 Minute Jog

Metcon

Metcon (3 Rounds for distance)

Complete 3 Rounds for Max Meters:

Row – 3 Minutes

Rest – :30 Seconds

Run – 3 Minutes

Rest – :30 Seconds

Ski – 3 Minutes

Rest – 1 Minute
*Score as meters completed in each round (3 total rounds)