Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Sets:

1:30 Ski

20 Good Mornings

15 Plate Hops

10 Lunge w/Twist

5 Strict Pullups

Then…

Warmup to Clean/Deadlift Weights

Metcon

Armistice (AMRAP – Rounds and Reps)

Complete AMRAP in 11 minutes:

11 Power Cleans (135/95)

11 Burpees Over the Bar

19 Deadlifts (135/95)

18 Pull-Ups
On an 11-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 11-minute clock stops.

Tips and Strategy:

3 out of the 4 movements in “Armistice” are “pulling movements,” which means your grip and forearms are going to be severely taxed.

To avoid burnout, complete smaller sets of the Power Cleans, Deadlifts, and Pull-Ups. Break up your reps so you can rest very briefly to give your grip a break, and then get right back to work.

Use a hook grip for the Power Cleans and try this rep scheme to avoid overload:

Power Cleans: 4, 4, 3

Burpees Over the Bar: Steady pace

Deadlifts: 7, 7, 5

Pull-Ups: 7, 7, 4

Intended Stimulus:

This WOD should feel really brutal. It’s only 11 minutes long, so you should be able to move quickly—long rest breaks will kill the intensity of “Armistice.”

The load today should feel pretty light and you should be able to move smoothly. Smaller, fast sets will keep you moving!

RomWOD

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…

3:00 Cardio

10 Hanging Scap Retraction

10 Kip to Swing

10 Ring Row

:30 Handstand Hold

10 Wall Angels

10 Push Ups

10 Pause Air Squats

Weightlifting

Clean and Jerk (2,2,1,1,1,1)

Clean and jerk

– 2 reps @ 75% 1 RM

– 2 reps @ 80% 1 RM

– 1 reps @ 85% 1 RM

– 1 reps @ 90% 1 RM

– 1 reps @ 85% 1 RM

– 1 reps @ 90% 1 RM

Rest 60-90 seconds between sets

Metcon

Metcon (3 Rounds for reps)

Complete EMOM 15 (3 Rounds) for Max Reps:

1 – Burpee Box Jump-Overs (24/20)

2 – Double Unders

3 – Pushups

4 – GHD/AbMat Situps

5 – Rest

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:

15/12 Calorie Row

5 Spiderman Lunge Stretch (each side)

5 Up Down (burpee without the push up)

10 Box Jump with Step Down

Weightlifting

Snatch Pull + Snatch (6 x 1+1)

Complete 1 Rep of the complex Every :90 for 9:00 (6 Sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

12/9 Calorie Row (OR 12/9 Calorie AirRunner)

9 Double DB Front Squats (50/35)

6 Strict Pullups

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:

1:00 Cardio

4 Spiderman Lunge Stretch (each side)

6 Lateral Box Step Up (each side)

8 goblet squats (light)

Weightlifting

Romanian Deadlift (5 x 7 @ 90% of 1-RM Clean)

Romanian Deadlift:

– 5 sets x 7 reps @ 90% 1 RM clean

* Rest 2 minutes between sets

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

21/16 Calorie Ski

15 Hang Power Clean (135/95)

9 Handstand Pushups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. 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

* 10 Squats

Then…

8 Minute AMRAP:

300m Row

10 hanging scap retraction

5 kip to swing

5 Single arm Dumbbell Shoulder to overhead (moderate)

Weightlifting

Split Jerk (2×3, 3×3)

Split Jerk:

– 2 sets x 3 reps @ 75% 1 RM jerk

– 3 sets x 3 reps @ 80% 1 RM jerk

* Rest 90 seconds between sets

Metcon

Games: 2007 (Time)

For time:

• Row 1000 meters, then

Five rounds of:

• 25 Pull-ups

• 7 Push-Jerks (135/85)

TARGET SCORE

Target Time: 13 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This workout is a classic from the 2007 (and 2014) CrossFit Games.

*Rich Froning finished in 4th with a time of 9:14.7.

The core couplet of the workout will fatigue our shoulders and test our ability to effectively utilize our hips for kipping our body and dipping/driving the bar.

WORKOUT STRATEGY & FLOW

Row: The row will fatigue us but is definitely just a “pay to play” and begin the core of the workout, so don’t go over 75-80% effort in it.

Pull ups: the volume of these will add up but we want you to keep bigger sets relative to your ability. Work to keep as efficient of a butterfly as you can maintain.

Push Jerks: This should be a light/moderate to moderate weight but one that we can keep all reps unbroken each round. It should not be over 65% of your 1RM Jerk.

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 Rounds:

1 Minute Easy Row

5 Suitcase Deadlift (each side) (light/moderate)

5 Single Arm Hang Dumbbell Snatch (each side) (light/moderate)

5 Inchworm

Weightlifting

Back Squat (5 x 5 @ 80% of 1-RM)

Every 2:00 complete: Back Squat

5 sets x 5 reps @ 80% 1 R

Metcon

Metcon (2 Rounds for reps)

Complete the Following on a 20:00 Running Clock:

10:00 AMRAP

3-6-9-12. . .

Devils Presses (2×50/2×35)

*10 Box Jump Overs (24/20) after each set of Devils Press

-Rest 5:00-

5:00 AMRAP

3-6-9-12. . .

Burpee Box Jump Overs (24″/20″)

*10 Dumbbell Snatches (50/35) after each set of Box Jump Overs (24/20)
Rx+: No Touch Box Jumps (Clear Box)

TARGET SCORE

Target Reps workout 1: 80+

Target Reps workout 2: 60+

STIMULUS and GOALS

The 2 couplets will compliment each other well with similar movement patterns, yet different movements. We are aiming for high power output and near constant movement with our bodies and light/moderate weight dumbbells.

WORKOUT STRATEGY & FLOW

Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion

Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press

Burpee box jump overs: This movement will feel fatigued due to work done in the last workout. Stay disciplined and keep moving as it is only 5 minutes for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Dumbbell Snatch: this should be a light/moderate weight you can confidently keep unbroken for 10 the entire time.

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…

3 Sets:

5 Seated Box Jump

10 Kettlebell Single Leg RDL (each side)

20 flutter kicks

then:

10 reps – Junkyard Dog Part 1

10 reps – Junkyard Dog Part 2

Metcon

Metcon (Time)

4 Sets:

With a partner, complete AMRAP 5 Minutes, partitioning reps however you choose:

20/15 Calorie Assault Bike

20 Shoulder to Overhead 135/95

20 GHD Sit Ups

4 Rope Climbs

-Rest :90 between sets-

-after set 4, rest :90 then do one round “for time”)

For time

20/15 Calorie Assault Bike

20 Shoulder to Overhead 135/95

20 GHD Sit Ups

4 Rope Climbs

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:

1 Minute Bike

10 Kipping Swings

10 Jumping Squats

10 Behind the Neck Push Press (PVC or empty bar)

10 Overhead Squats (PVC or Empty bar)

10 Alternating Leg V-ups (each side)

Metcon

2012 Chipper (Time)

For time:

10 Overhead Squats (155/105)

10 Box Jump Overs (24/20)

10 Thrusters (135/95)

10 Power Cleans (205/125)

10 Toes-to-Bar

10 Burpee Muscle-Ups

10 Toes-to-Bar

10 Power Cleans (205/125)

10 Thrusters (135/95)

10 Box Jump Overs (24/20)

10 Overhead Squats (155/105)
TARGET SCORE

Target Time: sub 12 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

Here is a throwback to the 2012 CrossFit Games and some great moments with Rich Froning and other elite athletes.

This is a unique chipper that we will work down and back up the rep scheme. We want mostly unbroken sets on movements. It is designed to be just at the edge of our ability to hang onto movements throughout while minimizing rest between movements.

WORKOUT STRATEGY & FLOW

Overhead Squat and Thrusters: Both of these weights should be moderate to heavy but weights we can hit in no more than 2 sets.

Box Jump Overs: These should be relatively fast and an easier portion of the workout due to the low number of reps. Jump, turn and repeat.

Power cleans: these should be at a moderate to heavy weight, but not one that we are worried about missing any reps or have difficulty catching in a good quarter squat position.

Toes to bar: Keep these fast, small number of reps here!

Burpee Muscle ups: These are challenging movements but there are only one set of them each workout so hammer down and move through!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Jog

40 Single Unders

5 Single Leg Dumbbell RDLs (moderate weight) (each side)

5 Single Arm Dumbbell upright row (moderate weight) (each side)

5 Single Arm Dumbbell Push Press (moderate weight) (each side)

Weightlifting

3-Position Clean (2 x 1, 3 x 1, 1 x 1)

3-Position Clean
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):

– 2 sets @ 65-70% 1 RM clean

– 3 sets @70-75% 1 RM clean

-1 set @ 75% +

* Rest between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

500 ft. Shuttle Sprints (10 lengths of gym)

10 Left Arm Dumbbell Power Snatches (50/35)

50 Double Unders

10 Right Arm Dumbbell Power Snatches (50/35)
Rx+: DB Snatches (65/40)

*Every 50 ft. length is a rep for the Shuttle Sprint (10 reps total)

TARGET SCORE

Target number of Rounds: 6+ Rounds

STIMULUS and GOALS

The designed stimulus is high intensity sprinting into moderate intensity dumbbell work paired with Double unders.

Plan on moving quickly during shuttle sprints and then settling into working consistently during DB and double under work. Heavy focus on breathing after shuttle sprints and within movements will help you continue to work with minimal rest time between movements and sets.

WORKOUT STRATEGY & FLOW

Shuttle effort should be moderate to high intensity throughout rounds.

Dumbbell Snatches: Complete all reps on one arm before starting reps of double unders. Weight selected should allow for unbroken reps on both arms for most, if not all of the workout. Heart rate and breathing will be extremely high from shuttles, so be sure to self cue to inhale as the dumbbell descends and exhale as you explode with each rep from the ground. Additionally, ensure proper loading for the start position by loading the hamstrings at the bottom of each rep rather than dropping the chest too much and stressing the low back. Use hips and legs as much as possible to launch the weight through the motion smoothly and effectively.

Double Unders; The rep count is low enough here that we can go straight into these and maintain unbroken most to all of the workout. Keep a consistent pace and use this to prepare to finish the round and move into the snatches/shuttle sprint.

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

Banded Hip Distraction

Foam Roll Quads/Low Back

Then…

2 Sets:

1 Minute Bike (Start easy and build intensity each round)

10 Dynamic Squat Stretch

10 Wall Angels

5 Single Arm KB Thrusters (light) (each side)

Metcon

Metcon (Time)

Complete For Time:

1 Round:

40/30 Calorie Row

60 Wall Balls (20/14)

40/30 Calorie Row

-Rest 5:00-

2 Rounds:

20/15 Calorie Row

30 Wall Balls (20/14)

20/15 Calorie Row
Rx+:

Complete For Time:

1 Rounds:

40/30 Calorie Row

120 Wall Balls (20/14)

40/30 Calorie Row

-Rest 5:00-

2 Rounds

20/15 Calorie Row

60 Wall Balls (20/14)

20/15 Calorie Row

TARGET SCORE

Target time each set: 8 minutes

STIMULUS and GOALS

This is classic CrossFit Push Pull.

We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.

WORKOUT STRATEGY & FLOW

Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% – high effort pace for last 25% of calories.

Wall Balls: Get in a rhythm with breathing on each rep on wall balls and also cycling the arms in-between reps to help in preventing fatigue in arms from building too quickly.

*Focus on a more “explosive” with hips during the drive out of the squat. This will help elevate the ball up with less arm use and having to jump on each rep.

Accessory Work

Metcon (No Measure)

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP – as heavy as possible)

60 Second Hollow Rock Hold

10 Med Ball Stir the Pot (clockwise and counterclockwise)