Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

8 Minute AMRAP:

1:00 Bike (start easy and build in intensity each round)

10 Cuban Press + Overhead Squat (PVC Pipe or light bar)

5 Sotts Press (PVC Pipe or light bar)

7 Hanging Scap Retraction on Ring

5 Kip to Swings on Rings

3 Ring Pullups

Then…

Thoracic Can Opener Stretch

Weightlifting

Clean and Jerk (E:90 x 5: (2×3, 3×2))

Clean & Jerk:

Every :90 seconds complete:

– 2×3 reps @ 75% 1RM C&J

– 3×2 @ 80% 1RM C&J

*Approximate weights

Metcon

Metcon (3 Rounds for reps)

Complete the following:

AMRAP 4 Minutes

5 Burpee Pullups

18 Overhead Squats (75/55)

-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Pullups

12 Overhead Squats (105/75)

-Rest 4:00-

AMRAP 4 Minutes

1 Burpee Pullups

6 Overhead Squats (135/95)
Rx+: Burpee Muscle-Ups (Ring OR Bar)

TARGET SCORE

Target number of rounds: 3

It is scored in reps, but target score is given in rounds as the number of reps changes each workout (so you don’t have to do as much math for estimating your score beforehand)

STIMULUS and GOALS

This is a high heart rate workout that we will be working on higher skill gymnastics under fatigue and hanging onto a light to heavy barbell with descending reps.

WORKOUT STRATEGY & FLOW

Burpee Pullups/Muscle ups: Aim for consistency here. They will get difficult fast! Rest when needed at the bottom of the burpee.

Overhead Squats: Aim to keep these unbroken each set. 2 sets at most.

Make sure to loosen the grip overhead to save it for the pullups and muscle ups.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

3 Sets:

1:00 Run

10 Thread the needle (each side)

5 inchworm

10 Big Arm Circles (Clockwise and Counter Clockwise)

50 Single Unders

Metcon

Metcon (5 Rounds for time)

Rx:

5 sets (1 Set every 3 Minutes)

70 Double Unders

20 Push Ups

Rx+:

5 sets (1 Set every 3 Minutes)

100 Double Unders

30 Push Ups
TARGET SCORE

Target Time each set: 2 Minutes

Time Cap each set: 2:30

STIMULUS and GOALS

This workout is going to be a shoulder and chest pump! We will be working on push up volume while under fatigue.

The intensity will build with this one! The rest is short so manage your heart rate and muscular fatigue in the beginning sets!

WORKOUT STRATEGY & FLOW

Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on smooth reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout.

If you are a push up ninja – try for 1-2 sets.

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Glute Ham Raises

10 Bird Dogs (with 2 second pause at end range)

10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side)

100’ Single Arm Farmer’s Carry (Heavy) (Each side)

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

2-3 Sets of:

250m Row (start easy and increase intensity each round)

15 Banded Lat pull downs (Light Band)

10 DB Thrusters

5 Kip To Swing

Weightlifting

Snatch Pull + Snatch (E:90: 2 Reps x 6)

Complete 2 Reps of the complex Every :90 for 9:00 (6 Sets)
*Complete two reps of the complex Every :90 seconds.

**Build across sets to today’s heavy 2-Rep (snatch skill work not looking for 2-RM)

***Complex is touch-n-go

****Drop the bar between reps of the complex and reset your pulling position.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

4-8-12-16-20-24-28…so on…

Wall Balls (20/14)

Toes to bar
Target # of Reps: 120+ (Round of 20 completed)

STIMULUS and GOALS

Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure to break up sets before you hit redline!

This is a classic CrossFit Couplet that will affect your entire body, but shoulder and grip fatigue will most likely be most prominent.

WORKOUT STRATEGY & FLOW

Wall Balls: Aim for 1-2 sets throughout the workout. Keep the arms as relaxed as possible. Use as much drive out of the squat as you can to save the shoulders.

Toes to bar: Aim for 2-3 sets for as much of the workout as possible. The wall balls will affect your grip a bit so be aware of this and break into smart sets before you hit failure.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5:00 Cardio (start easy and build in intensity as you go!)

60 Seconds Banded Shoulder Distraction

60 Seconds Jumping Squats

60 Seconds PVC Pipe Presses

60 Seconds Banded Hip Distraction

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following, alternating complete movements:

AMRAP 10 Minutes:

16/12 Calorie Row

12 Push ups

8 Hang Power Snatch (75/55)

-Rest 4:00-

AMRAP 10 Minutes:

16/12 Calorie Ski Erg

12 Shoulder-to-Overhead (95/65)

8 Burpee Box Jump Overs (24/20)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

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…

2-3 Sets

1:00 cardio

10 Hanging Scap Retraction

5 Kip to Swing

10 Deadbugs

50′ banded side step (each side)

10 Single Arm Front Rack Kettlebell Step Back Lunge (light) (each side) – hold kettlebell in opposite side of step back leg, perform 10 then switch and repeat on other side

Weightlifting

Clean (2 x 3, 3 x 2)

2 Sets x 3 Reps @ 80%

3 Sets x 2 Reps @ 85%

*Rest approximately 90 seconds between sets.

Metcon

Metcon (Time)

“Games 2020”

Complete for Time:

30-20-10

Toes-to-bar

Kettlebell lunge (yards) (2×70/53)

*Athletes must lunge with the kettlebells in the rack position.
TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 12 Minutes

STIMULUS and GOALS

This couplet is all about core stability and grip/core endurance!

WORKOUT STRATEGY & FLOW

Toes to bar: If you got them and are confident, go for broke! Otherwise really push yourself on these for bigger sets

Kettlebell Lunge: Aim to get these done unbroken or in 2-3 sets at most. Try to lunge faster to minimize time under tension and get back to the bar quickly! Focus on upright torso and active shoulder engagement!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Run

1:00 Ski

50 Single unders

10 Strict Pull Up

5 Inchworms

5 lateral box step ups (each side)

Weightlifting

Push Jerk (2×3, 3×3)

Jerks From The Rack:

– 2×3 reps @ 80% 1RM Jerk

– 3×3 @ 85% 1RM Jerk

– rest 60-90 seconds between sets –

Metcon

Metcon (Time)

Complete for time, partitioned ANY way:

300 Double Unders

30 C2B Pullups
Rx+: Bar Muscle-Ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

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…

3:00 Row

24 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate)

18 Single Arm Dumbbell Hang Power Clean (each side) (light/moderate)

12 Single Arm Dumbbell Push Jerk (each side) (light/moderate)

0:30 side plank (each side)

Then…

Workout Specific Warmup:

1 Set: (at workout pace – lighter weight)

6 deadlifts

4 hang power cleans

2 push jerks

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Accessory Work

Metcon (No Measure)

3 sets

15 Dumbbell Hammer Curls (light) (Each side)

10 Kettlebell Curtsy Lunges (moderate) (each side)

15 Ring Push Ups (with feet on ground)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

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…

2-3 Sets

1:00 Bike

4 Spiderman Lunge Stretch (each side)

6 Burpees

8 Goblet Squats (light/moderate)

Weightlifting

Back Squat (5, 4, 3, 3)

Every 2:00 for 8:00 (4 sets)

Example Sets

Set 1:

5 reps @ 340#

-rest 2 minutes-

Set 2:

4 reps @ 340#

-rest 2 minutes-

Set 3:

3 reps @ 340#

-rest 2 minutes-

Set 4:

3 reps @ 340#

*Based off of a 400# Back Squat

Metcon

Metcon (Time)

21-15-9

Dumbbell Front Squats (50/35)

Assault Bike Calories (Ladies 18-12-6)

-Rest 2:00-

15-12-9

Assault Bike Calories (Ladies 12-9-6)

Burpee over Dumbbells

-Rest 2:00-

12-9-6

Burpees over Dumbbells

Dumbbell Front Squats (2×50/35)
STIMULUS and GOALS

These couplets will push our intensity and total body fatigue as we have an even mix of gymnastic push, squatting, and cardio.

WORKOUT STRATEGY & FLOW

Dumbbell Front Squats: These should be a moderate weight we can keep unbroken for most sets. We’d like each rep to be fast so we can move through the sets quickly.

Assault Bike: keep intensity at ~80-85% until the final 9/6 calories and hammer down if you have any left in you

Burpees over dumbbells: Work on staying low to the ground on these to speed up the reps. If you must take a short rest break, do so while laying on your chest before beginning the next rep.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

8x :20/:10 Run

Then…

2 Sets:

10 Empty Bar Floor Press

10 DB Clusters

10 Box StepUps

Weightlifting

Front Squat (5 x 5 Across)

Metcon

Metcon (2 Rounds for reps)

In teams of 3, complete the following:

AMRAP 9 Minutes:

12/9 Calorie Assault Bike

4 Clusters (135/95)

*Rest

-Rest 3:00-

AMRAP 9 Minutes

12/9 Calorie Run

12 Dumbbell Bench Press (50/35)

*Rest
-One team member per “station”

-Teammates rotate when each person is finished with their station, and rotation always stays in the same order.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Row

-then-

2 Sets of the Following:

1) Burgener Warm up Snatch – 5 reps at each position (all in the power position, no squats required)

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

2) 5x High Power Hang Snatch + 5x Hang Power Snatch + 5x Power Snatch (all in the power position, no squats required – empty barbell)

Metcon

Metcon (Time)

Complete for Time with a partner:

2 Rounds:

80/70/60 Calorie Row

40 Power Snatches (115/80)

-Rest 5:00-

2 Rounds:

40/35/30 Calorie Row

20 Power Snatches (155/105)
TARGET SCORE

Target Time each set: 16-18 minutes

Time Cap each set: 20 minutes

STIMULUS and GOALS

We are targeting our aerobic system with high volume pulling from the ground with moderate to moderate/heavy weight. The partner aspect will keep our rest long enough to double down on intensity during work periods.

WORKOUT STRATEGY & FLOW

Let’s hammer down on the row since we have 1:1 work/rest! If you are proficient at the rower aim to keep watts high!

*Recommend to switch about every 12-15 Calories

*Aim to keep watts higher with more transitions rather than more calories each set but losing intensity.

Power Snatch: For the first weight don’t use over 60% 1RM Power Snatch.

It should be a weight you could do sets of 5+ touch’n go comfortably if needed.

For the final weight, don’t use over 80% 1RM Power Snatch. You should be able to do quick singles with this when fresh.