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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

2:00 Row

2:00 Bike

5 Reps of Each:

Snatch grip push press

Overhead squat

Heaving Snatch Balance. (Feet in landing position. Dip, drive, drop, punch)

Drop Snatch, feet jumping position to landing, no drive.

Snatch balance.

Barbell Prep:

Burgener Warm up Snatch –

3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Weightlifting

3-Position Snatch (2×2, 2×2 (E2:00))

3-Position Snatch

(high hang, mid-thigh, then floor)
3 Position Snatch (Hang, 1″ off floor, floor):

– 2 sets @ 75% 1RM Snatch

– 2 sets @ 80% 1RM Snatch

*1 Set Every 2:00

Metcon

Metcon (3 Rounds for time)

Every 5:00 for 15:00: (3 Rounds)

30/24 Calorie Row

20 Burpees

10 Front Rack Double DB/KB Lunges (50/35)

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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

2 Sets:

Burgener Warm up Snatch (One set with PVC pipe, one set with light barbell)

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below

the knee, above the knee, mid thigh, power position)

4. Barbell Prep

A) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Metcon

Metcon (Time)

In 2 Person Teams:

75 Bench Press (135/85)

50 Strict Pull Ups

75 Burpee Box Jump Overs (24/20)

50 Power Snatch (135/85)

75 Calorie Assault Bike

*Split reps as desired

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

AirRunner:

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

Metcon

Metcon (4 Rounds for time)

4 Sets:

25/20 Calorie SkiErg

50 Double Unders/100 Single Unders

25/20 Calorie Row

-Rest 2:00-

25/20 Calorie Row

50 Double Unders/100 Single Unders

25/20 Calorie SkiErg

-Rest 2:00 between sets-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

15 Calorie Run or Bike

6 Bird Dogs (each side)

12 Reverse Lunge w/Twist (total)

6 DB Thrusters

Weightlifting

Paused Front Squat (2×4, 3×2)

Paused Front Squat: (23X1)

– 2×4 reps @ 75% 1RM Front Squat

– 3×2 reps @ 80-85% 1RM Front Squat

*Complete 1 set every 2 minutes

*Here is the tempo prescription:

2 seconds down

3 second pause

Explosive out of the bottom

1 second pause before next rep

Metcon

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 3 Minutes:

20 Alternating Pistols

10 Calorie SkiErg

*Max Reps of: Single-Arm Alt. DB Hang Snatch in remaining time (50/35)

– Rest 1 minute between AMRAPS –
*Score is reps of DB Hang Snatch completed in each set.

Crossfit North Cloud – CrossFit

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Warm-up

1,000 M Team Rowling (Time)

Stop Every 100 for burpees

Warm-up (No Measure)

then…

Class Clean Warmup: Empty Barbell OR PVC

5 Reps of Each:

Clean Deadlift

Clean High-Pull

High Hang Clean

Hang Muscle Clean

Hang Muscle Clean

Power Clean

Front Clean

Squat Clean

Weightlifting

Clean (EMOM 15: 1 Clean (Ascending))

Every minute on the minute, complete 1 Clean building to today’s heavy.

Metcon

First Day @ 12:11 -Concordia (Time)

For Time:

Row 250 Meters

Then…

15-12-9

Squats

Push-ups

Ring Rows

Row 250 Meters

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

3 Sets

1:00 Ski

10 Step Ups (at workout height)

5 Pushup to Downward Dog

10 Hanging Scap Retraction

5 Hanging Knee Raises

Workout Prep

1 Set: (at workout pace)

4 Box Jumps (at workout height)

4 Push Ups

4 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 Minutes:

10 Box Jumps (24/20)

10 Push Ups

10 Toes to Bar

-Rest 5:00 before part 2-
TARGET SCORE

Target Rounds workout 1: 7

Target Time Workout 2: sub 8 minutes

Time Cap Workout 2: 10 minutes

STIMULUS and GOALS

Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure not to redline on workout 1 only to blow up on workout 2. Save a little in the tank!

WORKOUT STRATEGY & FLOW

Box Jumps: For both sets our goal should be to establish a pace that keeps us moving non-stop whether it’s 10 reps or 40 reps. Be explosive, use your arms with hips to launch the body up and never hesitate on the jump. Remember rebounding can be dangerous so we recommend stepping down off the box every time to avoid the risk of injury as much as possible.

Push Ups: This is where we want you to be smart and know where your limitations are. Everyone has a different threshold on push up volume. We always say “Break before it Breaks you” and that means to rest before the arms and chest begin to fatigue. Think quick small sets with little to no rest on reps. Never rest on your arms, sit up and shake out everytime.

Toes to Bar: Grip and core will become the limiting factor so like the push ups we recommend smaller sets (2 sets of 5 before failure on workout 1 and 5-10 reps/set on workout 2) and making sure always to generate a good, and powerful kip.

Metcon (Time)

For time:

40 Toes To Bar

40 Push Ups

40 Box Jumps (24/20)

Accessory Work

Metcon (No Measure)

3 rounds:

20 Russian Twists

10 Bent-Over Row (each side)

20 Deadbugs

Crossfit North Cloud – N.C. Endurance

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Warm-up

Warm-up (No Measure)

1 Minute Each:

Standing Straddle Stretch

Posted Leg Swings (Side/Side & Front/Back)

Jumping Lunges

Couch Stretch (each leg)

then…

Hip Halo Activation:

10 Banded Monster Walks

10 Banded Lateral Steps

10 Banded Squats

Metcon

Metcon (Calories)

Assault AirBike and AirRunner:

7 minute run at light pace – 2 minute rest,

90 second bike at fast pace – 2 minute rest,

5 minute run at moderate pace, 90 second rest,

60 second bike at faster pace, 90 second rest,

3 minute run at fast pace, 1 minute rest,

30 second bike at fastest pace

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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

2 Rounds:

1 Minute Cardio

10 single arm DB deadlifts (each side) (light)

5 single arm DB upright rows (each side) (light)

5 Inchworm

Metcon

Metcon (2 Rounds for time)

For Time:

36 Deadlifts (95/65)

24 Hang Power Cleans (95/65)

12 Bar Facing Burpees

24 Hang Power Cleans (95/65)

36 Deadlifts (95/65)

-rest till 15:00-

For time

18 Deadlifts (135/95)

12 Hang Power Cleans (135/95)

9 Bar Facing Burpees

12 Hang Power Cleans (135/95)

18 Deadlifts (135/95)
TARGET SCORE

Target Time each set: sub 10 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

The stimulus is moderate intensity while being conscious of grip and lower back fatigue.

This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.

We want quick rest and get back on the bar!

WORKOUT STRATEGY & FLOW

Deadlifts: Weight needs to be relatively light on both parts. Looking for 1-3 sets while using a mix grip and switching to prolong grip fatigue.

Breathe through each rep and remember to focus on driving the feet through the floor rather than pulling with the shoulders.

KEEP YOUR HIPS DOWN AND LIFT WITH YOUR LEGS, NOT YOUR BACK!

Hang Power Cleans: Whatever is being used for deadlifts is what has to be used for hang power cleans. This is where we want to be smart about breaking up reps. Goal should be 2-3 sets with a quick turn around on the rest.

Time under tension is key to this movement, once momentum of the barbell is started we want to keep flowing with little to no hesitation from rep to rep. Use legs and hips as much as possible to elevate the bar.

Bar facing Burpees: Goal is to keep moving regardless of pace. Just get down and get back up.

Move at a pace that does not jack the heart rate up since we have to go back through the workout.

Rx+:

For Time:

50 Deadlifts (95/65)

35 Hang Power Cleans (95/65)

20 Bar Facing Burpees

35 Hang Power Cleans (95/65)

50 Deadlifts (95/65)

-rest till 15:00-

For time

25 Deadlifts (135/95)

15 Hang Power Cleans (135/95)

20 Bar Facing Burpees

15 Hang Power Cleans (135/95)

25 Deadlifts (135/95)

Extra Credit

Metcon (AMRAP – Reps)

5 Minutes:

Max Strict Pullups
*If no strict pullups, use bands and do strict banded!

Crossfit North Cloud – CrossFit

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Warm-up

Metcon

Dakota Games – 20.4 (Weight)

With a 35:00 running clock:

Event 4a:

For Time: 35:00 CAP

5000m Row

In Remaining Time:

Event 4b:

For Load:

3 Rep Max Thruster
Event 4ab starts with the clock set to TIME UP 35:00 and the athlete sitting on the rower. Upon 3.2.1.GO!

the athlete may grab the handle and begin the 5000m Row. Once the athlete completes the 5000m row, the

time will be recorded for Event 4a and the athlete may begin working on Event 4b, the 3 Rep Max Thruster.

The score for event 4a is time. If the athlete does not complete the 5000m row in 35:00, the amount of

meters completed will be the score.

For Event 4b, the 3 Rep Max Thruster, the bar may start preloaded with the first attempt. The athlete may

go up and down in weight as desired. Fractional Plates as low as ½ lb are allowed. Load must be recorded in

whole numbers. A 20kg bar will be counted as 45lb. A 15kg bar will be counted as 35lb. The 3rd rep must be

fully locked out before the 35:00 cap is reached. Clips must be used.

3 Rep Max Thruster: The 3 Rep Max Thruster must be taken from the ground. All three reps must be performed

consecutively without the bar lowering below the shoulders for the attempt to count. This is a standard barbell thruster

in which the barbell moves from the bottom of a front squat to full lockout overhead without pausing or re-dipping in

the standing position. A re-dip on the lockout (receiving the bar in the power jerk position overhead) is allowed.

The bar starts on the ground for the first rep. No racks allowed. The hip crease must clearly pass below the top of the

knees in the bottom position. A full squat clean into the first thruster is allowed. Using a ball, box or other object to

check for proper depth is not allowed.

4a 5k Total Time:

4b 3RM Load:

Athlete Name:

Athlete Signature:

Judge Name:

The rep ends when the barbell is in a full lockout overhead with the hips, knees and arms fully extended, and

the bar directly over the body.

5k Row (Time)

Max Effort 5k Row

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200 Meter Run

5 Box Stepups (each leg)

5 Burpees

5 DB Ground to Overhead

5 Reverse Lunge w/Twist (each side)

Metcon

Black Friday (Time)

With a partner, with only one person working at a time, complete the following for time:

250 Double-Unders/500 Single-Unders

200 Box Jump Overs (24/20)

150 Wallballs (20/14)

100 Toes-to-Bar

50 Devil Press (50/35)