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-Minute Easy Row

2 Sets:

5 spiderman lunge stretch (aka elbow to floor stretch) (each side)

20 banded good morning

5 Inchworm

10 single arm kettlebell deadlift (moderate weight) (each side)

Weightlifting

Power Snatch + Hang Snatch + Snatch (3×1,2×1,1×1)

– 2 x 1 @ 65% 1RM snatch

– 3 x 1 @ 70% 1RM snatch

-1 x 1 @ 75%+ 1RM Snatch
*Weights are approximations.

*Building to a Heavy 1 rep on the complex.

*Lift is Touch-N-Go

Metcon

Metcon (5 Rounds for reps)

Every 2:00 for 10:00: (:90 work/:30 rest)

12 Power Snatch (95/65)

Max Bar-Facing Burpees in Remaining Time

*Rest :30 Seconds
Divide Single Unders in Half

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Hip, ankle, & shoulder distractions as needed

Crossover Symmetry Activation

Then…

2 Sets:

250m Ski

10 Squat with thoracic rotation at bottom (reach hand to ceiling, opposite hand to foot)

5 Single arm dumbbell sotts press (light) (each side)

10 kip to swing

5 strict pull ups

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following, alternating movements:

AMRAP 12:

9 Calorie Ski

6 Bar Muscle-Ups

3 Squat Cleans (185/125)

Rest 3:00

AMRAP 12:

3 Power Cleans (135/95)

6 GHDs/AbMat Situps

9 Calorie Row

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 Rounds:

1 Minute Easy Row

5 box step-ups (each side)

5 Dumbbell Hang Clean and Strict Press (Light weight) (each side)

5 push up plank shoulder taps (each side)

5 step back lunges (each side)

Metcon

Metcon (Time)

In Teams of 2:

150 SA Dumbbell Hang Clean and Jerks (50/35)

* Partner Hangs from pull up bar)

150 Box Jump Overs (24/20)

* Partner Holds Handstand

300ft Single Arm Overhead Lunge Walk (50/35) (switch every 50 ft.)

* Each partner completes 150ft.
Individual version:

75 Dumbbell hang Clean and Jerks (50/35)

2:00 Hang from pull up bar

75 Box Jump Overs (24/20)

2:00 Handstand Hold

150ft Single Arm Overhead Lunge Walk (50/35)

TARGET SCORE

Target Time: Sub 20 minutes

Time Cap: 30 minutes

STIMULUS

This is our longer metcon for the week and we are pairing up because suffering together is better!

We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.

WORKOUT STRATEGY & FLOW

Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.

Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.

Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start at least.

Pull up hang/handstand hold: You should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time, before switching. Focus on active shoulders for both movements.

Accessory Work

Metcon (No Measure)

3 sets

10 Cossack Squats

20 Banded Scap Squeeze

10 Bird Dogs (Slow and Controlled)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

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…

On an 8 minute clock, move through:

1:00 bike (0:15 easy/0:30 moderate/0:15 fast)

10 Ring Rows

5 Inchworms

10 Goblet Squats (light/moderate)

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets, each for time: (1 Set Every 5 minutes)

12 Pullups

12/9 Calorie Assault Bike

12 Wall Balls (20/14)

12 Burpees-to-Target (Bar)
Rx+:

5 Sets (1 Set Every 5 minutes)

15 Chest to bar pull ups

15/12 Calorie Assault Bike

15 Wall Balls (20/14)

15 Burpees to bar

TARGET SCORE

Target Time each set: 3 minutes

Time Cap each set: 4:30

STIMULUS

These set intervals should be at a blistering pace as the rep count is relatively low for each movement and there is enough built in rest

Look to hold bigger unbroken sets and transition quickly from movement to movement.

WORKOUT STRATEGY & FLOW

C2B & pull ups: these should be smooth and unbroken or in 2 sets most, if not all rounds.

Assault bike: Let’s get moving on this and hammer down for a fast set of calories! Try to finish them in under 50 seconds

Wall Balls: The rep count is low enough that we should stay unbroken throughout! Use big hips out of the squat to minimize the push needed for our arms.

Burpees to bar: This is all about staying moving and not stopping. You can always do 1 more burpee before you need to rest! Try to use a bar about 6″ outside of your max standing reach.

Skill Work

Metcon (No Measure)

2-3 Sets moving through the following for quality!

1:00 Handstand Hold

10-20 Pistols

5 Strict Pullups

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

250m Ski

10 hanging scap retraction

5 kip to swing

5 Good Mornings (empty bar)

5 Romanian Deadlifts

5 Deadlifts (empty bar)

25 plate hops

Metcon

Metcon (Time)

Complete For Time:

150 Double Unders

35 Toes to bar

50 Deadlifts (185/125)

-Rest 5:00-

50 Deadlifts (185/125)

35 Toes to bar

150 Double Unders
Rx+:

For Time:

200 Double Unders

50 Toes to bar

50 Deadlifts (225/155)

-Rest 5:00-

50 Deadlifts (225/155)

50 Toes to bar

200 Double Unders

TARGET SCORE

Target Time each set: 8 minutes

Time Cap each set: 11 minutes

STIMULUS

This 3 piece chipper will test our grip endurance and pulling capacity! Focus on breathing throughout each movement and breaking before reaching failure.

WORKOUT STRATEGY & FLOW

Double Unders: If you feel great with these, you can go for unbroken. Otherwise, we’d recommend 2-3 sets with quick breaks. Focus on your grip being loose, only tight enough to prevent the handle coming out of your hand.

Toes to bar: Break these up into sets that you can stay disciplined with on the clock, managing rest during your breaks. Remember the Deadlifts and the next workout will build on grip fatigue. So wait until workout 2, before you get aggressive with bigger sets.

Deadlifts: This should be approximately 50% or less of your 1RM max. I recommend using sets of 10-15 to start and using a CONTROLLED bounce to help with grip. Ensure your midline stays tight and you don’t lose tension.

*Lift with your legs and keep your back stiff and your shoulders pulled back!

Accessory Work

Metcon (No Measure)

3-4 Rounds:

10 Alternating Single Arm Dumbbell Bench Press (each side)

10 Hammer Dumbbell Curls (each side)

20 Banded OH Tricep Extensions

10 Standing Bicep Curl

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

1:00 bike (0:45 easy/0:30 moderate/0:15 fast)

8 hang power clean (empty bar)

8 front squats (empty bar)

8 Floor Press

2 tempo push ups (3 second descent/no pause/3 second ascent/no pause)

Metcon

Metcon (2 Rounds for reps)

AMRAP 12 Minutes:

18 Hang Power Cleans (95/65)

18 Push Ups

-Rest til 20:00-

AMRAP 8 Minutes:

12 Front Squats (95/65)

6 Handstand Push Ups
Rx+: Strict HSPU

TARGET SCORE

Target Rounds set 1: 7+

Target Rounds set 2: 5+

STIMULUS

We are looking for high rep counts in these 2 couplets and want to push our ability to stay moving with a paired light barbell and bodyweight pushing movement.

WORKOUT STRATEGY & FLOW

Hang Cleans: This should be a light weight you can keep unbroken for at least 2-3 rounds. You can muscle clean if you feel confident that will last for the entire workout.

*Use hook grip from the start to prolong your grip endurance.

Push Ups: Start out with smart sets so you will avoid hitting a wall earlier in the workout. Fast 3s are better than going 18 unbroken then blowing up in round 4-5.

Front Squats: This should be a very light weight you can mostly keep unbroken throughout the 8 minutes. Shoulder fatigue will play more here than anything else so keep a solid front rack and elbows high!

(Strict) Handstand push ups:

The shoulder fatigue will have set in by now, which is why the rep count is lower.

We’d like unbroken or no more than 2 sets,preferably. Focus on a good tripod position and pressing through the ground in your mid palm!

Extra Credit

Weighted Pull-ups (4 x 5)

Work to heavy single

Then…

4×5 @30-40% of heavy Single

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

10 Hanging Scap Retraction

15 Snow Angels

20 Cossack Squats

25 Single Unders

Metcon

Metcon (Time)

With a Partner, complete for time:

50/40 Calorie Bike/Ski (1 partner on each machine. Pick a machine and stay on it. Don’t do both!)

400 M. Partner Run

Then…

200 Wall Ball (20/14)

200 Toes-to-Bar

*Both partners working at each station, switch as desired to complete reps

Then…

400 M. Partner Run

50/40 Calorie Bike/Ski (1 partner on each machine. Use the machine you did NOT use to start with.)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

8x :20/:20 Assault Bike

Then…

2 Rounds of:

10 Banded Squats

10 Pushups

10 Single-Leg RDL (each side)

Metcon

Emerson Lee (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Front-Rack Reverse Lunges (55/35)

14 Calorie Row

20 Single-Arm DB Hang Snatch (55/35)

*Emerson Lee Loring was born on 10/14/2020 at 5:26PM!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Sets:

200 M. Jog

10 Thread the Needle (each side)

10 Prisoner Kang Squats

10 DB Hang Clean (Light)

Weightlifting

3 Deadlift + 2 Hang Clean + 1 Clean (E2:00 x 5: 1 Rep)

Complete this as a complex, no pause on the ground in between movements.
Every 2:00 for 10 Minutes (5 sets)

Complete 1 Rep of the following complex:

3 Deadlifts

2 Hang Cleans (Above Knee)

1 Clean (Power OR Squat)

*Build to a heavy 1-rep for the complex.

Metcon

Metcon (Time)

Complete 4 rounds for Time:

400 Meter Run

15 American KB Swings (53/35)

10 Double DB Box Step-Overs (50/35) (24/20)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row

:30 Second Banded Palloff Squat Hold (each side)

Then…

2 Rounds:

10 Suitcase Deadlifts (each side)

10 Lunge w/Twist

10 Ring Rows

Weightlifting

Bench Press (10 x 3 (Building))

Take 15 Minutes to complete 10 sets to build…making smart calculated jumps in weight to reach a Heavy 3 Rep.

Focus on keeping the shoulders pinched to the bench with a smooth controlled descent and not slamming on the chest.

Explode off the chest, pressing and breathing out at the top.

Grip should be approximately thumb length outside of chest, where your arms are at 90 degrees at the bottom of the rep.

*REST 1-2 MINUTES BETWEEN SETS, YOUR SHOULDERS WILL THANK YOU! 😀

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups