Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip Distraction

Banded Ankle Distraction

Then…

2 Sets:

1:30 Bike (Set 1: easy, Set 2: moderate/fast)

10 Cossack Squats

10 Wall Angels

10 DB/KB Strict Press

10 Kip to Swing

Weightlifting

Back Squat (E:90 – 10 x 3)

Every 90 Seconds for 15 Minutes, complete 3 Back Squats building to today’s heavy three rep Back Squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you hit below parallel, drive up with a tall torso.

Stay within the weight ranges (70-80% of Max).

Metcon

Metcon (Time)

Complete For Time:

42/36 Calorie Bike

30 Thrusters (95/65)

18 Burpee Pullups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds of:

200 Meter Ski

15 Banded Good Mornings

10 Cossack Squats/side

5 Pushups

Weightlifting

Deadlift (7 x 1 (Ascending))

Work up to a Heavy Single in 7 working sets

How to approach this lift:

Once warmed up make smart calculated jumps in weight to reach a Heavy Single.

Focus on keeping core tight with shoulders, torso, hips staying in line through each rep

Drive the feet through the floor and squeeze hips/glutes!

Rest 1-2 mins between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 24 of:

100 Double-Unders

80 Calorie Row

60 Deadlifts (225/155)

40 DB Bench Press (50/35)

20 Man-Makers (50/35)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

1 Set:

30/24 Calorie Bike

15 Ring Row

10 Banded Good Morning

5 Inchworm w/Squat

Metcon

Metcon (Time)

With a partner, complete for time:

200/180/160 Calorie Assault Bike

Every 3:00, stop the bike and complete:

8 Power Snatch (95/65)

10 Overhead Squats (95/65)

12 Chest-to-Bar Pullups

*Start workout with the 8-10-12
Target time: sub 21 minutes

Time cap: 30 minutes

Rx+

With a partner, For Time:

200/160 Calorie Assault Bike

Every 3:00, stop the bike and complete:

8 Power Snatch (155/95)

10 Overhead Squats (155/95)

12 Muscle Ups

*Start workout with the 8-10-12

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

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

Then…

2 Rounds:

300 Meter Ski

5 Single Arm Kettlebell Goblet Squat (each side) (light/moderate)

5 Single Arm Kettlebell Push Press (each side) (light/moderate)

10 hanging scap retraction

5 kip to swing

Weightlifting

Split Jerk (E:90 – 6 x 2 (3 Second Pause in Catch))

Every :90 Seconds:

2 Split Jerk x 6 (3 sec Pause in the catch)

Once warmed Work up to a moderate heavy double and pause for 3 seconds in the catch position before standing.

Focus on keeping hips and core tight and elbows high during the dip and drive.

Reaching triple extension punch the knuckles to the ceiling and drop under the bar aggressively.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12;

Buy-In: 1000/800 M. Ski

In remaining time:

12 Shoulder-to-Overhead (115/75)

9 Burpees over the Barbell

6 Box Jumps (30/24)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

1 Minute Bike

7 RussianKB Swings

7 Alt. V-Ups (each side)

7 Single Leg RDL’s (each side)

Accessory Work

Metcon (No Measure)

2 Rounds:

10 Tempo Alternating Dumbbell Bench Press (2 second down/ fast up)

10 Tempo Double Dumbbell Bent Over Row (2 second down/ fast up)

10 Seated Alternating Dumbbell Curls (each side)

Metcon

Metcon (Time)

Complete 2 Rounds for Time:

800 Meter Run

50 Dumbbell Snatches (50/35)

50 Abmat Sit Ups (GHDs)
Target time: 20:00

Time cap: 24:00

STIMULUS and GOALS

Stimulus for today is consistent pacing and moderate intensity for a longer duration workout. Our posterior chain will be challenged due to the run and high number of Dumbbell Snatches programmed so push yourself to fight through and keep moving consistently.

WORKOUT STRATEGY & FLOW

Run: Approach the first round with moderate pacing (70-75%) and avoid spiking the heart rate. Once round one is complete then adjust accordingly to keep moving. Think about keeping the hands loose to save grip and relaxing the shoulders down.

Dumbbells: Be ready to begin dumbbell snatches immediately after the run. Switch dumbbell mid air (at eye level or lower) for increased rep speed. Keep that back flat!

We want 2-3 sets at most and focus on explosive hips then levering the back up and down.

Abmat sit ups: These should be completed at a steady pace with the use of fast hands to propel the body up. Standards – touch the ground behind your head and then touch toes (making sure shoulders go past hip crease when sitting up).

*Don’t forget about the dangers of getting “strawberried” on your lower back from scooting around too much during reps.

**Use a butterfly position or a yoga mat to avoid unnecessary friction.

***If you choose to do GHDs, be VERY careful with the HIGH number of reps. They will make you extremely sore.***

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

2 Sets:

1 Minute Row

10 Wall Angels

5 tempo air squats (2 sec down/fast up)

5 Inch Worms (sumo stance)

Class Barbell Warmup:

2 Sets (Unbroken w/Empty Bar)

5 Clean Grip Deadlifts

5 Muscle Cleans

5 Hang Clean

5 Power Cleans

Metcon

The Chief (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135/95

6 Push-Ups

9 Squats

Rest 1-minute

Repeat for a total of 5 cycles

*Do NOT pick up where you leave off each cycle. Start from the beginning each time.
TARGET SCORE

Target number of Reps each set: 75+

STIMULUS and GOALS

Today’s workout is a benchmark workout.

Stimulus should be quick, fast work periods and you should utilize the 1:00 rest between rounds to recover as much as possible

WORKOUT STRATEGY & FLOW

Power Cleans: Loading should be light/moderate to moderate. Athletes should be able to touch and go barbell for at least the 4-5 sets of each amrap.

Doing singles is only encouraged if you are making a very quick transition between all movements. Singles should not be done due to loading being too heavy. Percentage should be under 60% of one rep power clean max.

Pushups: Pushups should also be done unbroken for at least 3-4 sets each amrap. Try to avoid quick singles as long as possible.

Air Squats should be non-stop and make sure you reach below parallel and show full extension at the top.

Move at a steady and controlled pace to keeps legs from blowing up and a high heart rate at bay.

Rest 1 minute between sets –

***Always restart back to power cleans for each amrap***

Extra Credit

Weighted Pull-ups (Heavy 4… then…4 x 12)

Work to heavy 4

4×12 @30-40% of heavy 4

*Score your heavy 4

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

2 Sets:

1:00 Bike/Row/Ski (switch machines for each round. Perform with increasing intensity each round)

10 Squat with thoracic rotation and reach to ceiling at the bottom of squat

10 single leg dumbbell RDL R/L (light) (each side)

10 push ups

10 Ring Row

Metcon

Metcon (Time)

Complete, with a partner, For Time:

42-30-18

Back Squat (225/155)

GHD Sit Up

-Rest 5:00-

30-20-10

Power Clean (185/125)

Muscle Up

-Rest 5:00-

24-18-12

Synchro Burpees Over Bar

8-6-4

Rope Climb
Rx+:

Complete, For Time:

21-15-9

Back Squat (225/155) (From the Rack)

42-30-18

GHD Sit Up

-Rest 5:00-

15-12-9

Power Clean (225/155)

Muscle Up

-Rest 5:00-

12-9-6

Bench Press (225/145)

4-3-2

Legless Rope Climb

TARGET SCORE

Target Time set 1: 7-9 minutes

Target Time set 2: 8-10 minutes

Target Time set 3: 6-8 minutes

Time Cap set 1: 12 minutes

Time Cap set 2: 14 minutes

Time Cap set 3: 10 minutes

STIMULUS

This is a longer cumulative workout with some great volume built in with the heavier barbell across many movements. With the 6 different movements we will work the entire body and not overly target any one movement or plane.

WORKOUT STRATEGY & FLOW

Back Squats: This is a higher volume of squats and we want to attack wisely out of the gate. IT should not be over 60% 1RM and you should be able to do 21 reps unbroken if you had to. Don’t break into more than 2 sets.

GHD Sit Ups: Keep these smooth and allow the legs to recover slightly here.

Power Clean: These should not be over 70% 1 RM Power Clean. Look to hit confident singles and stay disciplined with rest in between reps

Muscle Ups: Let’s see if we can hang onto bigger rep counts here and not break into more than 2 sets throughout.

Bench Press; Don’t use over 75% 1 RM. Keep your pressing in good form and don’t let the elbows flare out excessively. Aim to hit 5+ to start.

Pegboard (or legless): Don’t start the rep until you are sure you are ready. Muscular fatigue will be setting in and we want you to not hit failure.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

10x Banded Monster Walks (Front/Back)

10x Banded Side Steps (Each Direction)

20 Seconds Banded Shoulder Distraction (each position/arm)

10x Fire Hydrants/leg

Then…

6 Minute AMRAP:

200m Row (100m Fast/50m Moderate/50m Fast)

5 SA Dumbbell Thrusters

5 Ring Rows

5 Kipping Swings

Weightlifting

Shoulder Press (7 x 2 (Every 2:00 for 14:00))

Once warmed up:

Make smart calculated jumps in weight to reach a Heavy 2

Focus on keeping hips and core tight (pull your ribcage to your waist) and elbows in front of the bar during the press.

Punch the knuckles to the ceiling at the top and descend down smoothly with a explosive turn around once the bar makes contact with the shoulders.

Don’t stop at your shoulder, and no hips or legs to assist!

rest 1-2 mins between sets

Metcon

Choose one of the following:

Jackie

OR

Steroid Jackie

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
TARGET SCORE

Target Time: Sub 9 minutes

STIMULUS

Jackie is a classic burner. Expect a high heart rate.

We are working on performing pulling/shoulder endurance with a high heart rate.

WORKOUT STRATEGY & FLOW

Row should be a moderate/hard pace. Aiming for 80-85% output.

The Thrusters (45/35) are ideally unbroken, but 2-3 quick sets is effective!

Keep these smooth and consistent.

The set of pull ups are ideally done unbroken or in 3-5 quick sets.

Steroid Jackie (Time)

Steroid Jackie

30 Chest-to-Bar Pull Ups

50 Thruster (75/55)

1000m Row
TARGET SCORE

Target Time: Sub 10 minutes

STIMULUS

We are working on performing pulling/shoulder endurance with a high heart rate.

WORKOUT STRATEGY & FLOW

Row should be a moderate/hard pace. Aiming for 80-85% output.

The Thrusters (75/55) are ideally done in sets of 10+ at minimum.

The set of chest to bar are ideally done unbroken or in 2-3 quick sets.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

10x Redband Pullaparts

Then…

200M Run

15 Cossack Squats (each direction)

10 Double DB/KB Strict Press

5 Inchworms

Metcon

Metcon (Time)

Complete, for time:

4 rounds:

400m run

40 Air Squats

-Straight into-

3 Rounds

300m Run

30 Push Ups

-Straight into-

2 Rounds

200m Run

20 Strict Pull Ups

Rx+:

*If you have a 20/14 vest, wear it
TARGET SCORE

Target Time: Sub 25 minutes

Time Cap: 35 minutes

STIMULUS

This workout is a longer time domain/endurance workout.

Don’t go out too hard, but at a moderate pace and try to maintain that throughout.

WORKOUT STRATEGY & FLOW

Keep the runs at a moderate pace. Shake out the legs/arms each run and focus on maintaining your breath each run.

Aim for unbroken sets on the air squats. Hold a consistent pace and make sure to open the hips at the top of each rep.

Break up the push ups early on this one. Aim for sets of 3-5+ throughout.

Break up the strict pull ups eary. Aiming for 2-3+ reps per set throughout.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

2 Rounds:

200 Meter Run

10 Scorpions

10 Hanging Scap Retraction

10 Empty Bar Overhead Squats

Weightlifting

Back Squat (7 x 2)

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you drop below parallel, drive up with a tall torso.

Metcon

Metcon (2 Rounds for reps)

AMRAP 9 Minutes:

12 Toes-to-bar

12 Overhead Squats (95/65)

-Rest 2 minutes-

AMRAP 6 Minutes

6 Toes-to-bar

6 Overhead Squats (135/95)