Crossfit North Cloud – CrossFit

View Public Whiteboard

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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

2 Rounds:

1:30 Ski

20 Alternating V-Ups

15 Banded Good Mornings

10 Reverse Lunge w/Twist

5 Inchworms

Metcon

HOA 2020 Event 6/7 (Time)

Complete, with a partner:

“I Go/You Go”

14 Minute AMRAP:

15-12-9-12-15

Deadlifts (225/145)

Wallballs (20/14)

*In remaining time: AMRAP Pullups

**Every pull-up completed subtracts 1 second from your time.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Over-the-Fence x 10/leg

Banded Good Morning x 10

Then…

2-3 Sets Of:

7 Kettlebell russian swings (to eye level)

7 hanging scap retraction

7 plank shoulder taps (each side)

Weightlifting

Front Squat (7 x 3 – Building)

*Work up to a Heavy 3 in 7 working sets

*Once warmed up make smart calculated jumps in weight to reach a Heavy 3

*Focus on sending the hips down vertically and keeping the elbows high!

*Explode out of the hole, press high up on the bar keeping the torso upright

*rest 1-2 mins between sets

Metcon

Metcon (4 Rounds for reps)

Every :90 for 18 Minutes (4 Rounds):

1 – 200 Meter Run

2 – 20 Wallballs (20/14)

3 – 20 Hang Power Snatch (75/55)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

12/9 Calorie Ski (OR Row)

8 Alternating V-Ups (each side)

6 Kipping Swings

Weightlifting

Bench Press (7 x 3 – Ascending)

Once warmed up make smart calculated jumps in weight to reach a Heavy 3

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. Reset with a tight core and deep breath before beginning the next rep

Grip should be thumb length outside of chest

*rest 1-2 mins between sets

Metcon

Metcon (Time)

3 Rounds for Time:

30/24 Calorie Row

20 Alternating Pistols

10 Pullups
TARGET SCORE

Target Time: Sub 12 Minutes

Time Cap: 15 Minutes

STIMULUS

This is about gymnastic capacity and ability to stay smooth and consistent.

We want bigger sets of all movements and consistent pacing from round to round

WORKOUT STRATEGY & FLOW

Row: Moderate to Hard pace. Push it on this as it will be the bulk time of your workout.

Pistols: The leg fatigue is going to be real on these. Move steadily and consistent throughout these.

Pullups: Go for big sets!

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

8x :20/:10’s on Assault Bike

20 Lunge w/Twist

15 Ring Dips

10 Squat Jumps

5 Inchworms

Metcon

Metcon (Time)

In Teams of 2, complete for time in Conga Line style:

10 Sets (5 Each)

14/11 Calorie AirBike

7 Burpee Box Jump Overs (24/20)

-Rest while partner goes-

*If going individual, just rest 1:1 between rounds
Rx+:

In Teams of 2, complete for time:

Congaline style:

10 sets (5 each):

21/16 Calorie AirBike

7 Burpee Box Get Overs (48/40)

TARGET SCORE

Target Time each set: sub 2 minutes

STIMULUS

This is a classic high intensity interval with plenty of built in rest to allow us to recover and attack the next interval with similar speed. These workouts are great to build volume with intensity and be comfortable while uncomfortable.

WORKOUT STRATEGY & FLOW

Assault bike: Aim for fast pace throughout trying to get the bike done in under 1 minute each set. 500/400+ watts is what we would like.

Burpee box jump/get overs: whichever height and rep count you choose. We want you to finish all reps in 45-50 seconds or faster.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Squats

2 Sets:

300m Row (Set 1: easy, Set 2: moderate)

20 Cossack Squats

15 Red-Band Pullaparts

10 Wall Angels

Weightlifting

Snatch ((5, 4, 3) x 3)

3 Rounds (All Singles)

5 Snatches (50-60%)

4 Snatches (60-70%)

3 Snatches (70-80%)

Example Sets:

Set 1:

5 Snatch 135#

4 Snatch 160#

3 Snatch 185#

-rest 2-3-

Set 2:

5 Snatch 140#

4 Snatch 165#

3 Snatch 190#

-rest 2-3-

Set 2:

5 Snatch 145#

4 Snatch 170#

3 Snatch 195#

*Based off of a 275# Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

20 Double-Unders

10 DB Hang Clean & Jerk (50/35)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

3 Rounds:

12/10 Calorie Row

5 Single Arm Dumbbell Thruster R/L

12/10 Calorie Ski

5 Strict Pull Up

Metcon

Metcon (Time)

With a partner, partitioning as desired, complete For Time:

42-30-18

Power Snatch (95/65)

Calorie Ski

Directly Into…

42-30-18

Thruster (95/65)

Calorie Ski

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

2 Sets:

250 M. Ski

10 Empty Bar Overhead Squats

10 Snatch Grip Sotts Press

10 Kipping Swings on Rings

Then…

Whole Class OHS Warmup

Weightlifting

Overhead Squat (1-RM)

Take 12 Minutes to build to today’s 1-RM Overhead Squat.

Suggested Reps:

1 – 5 Reps

2 – 3 Reps

3 – 2 Reps

4+ – 1 Rep

*ALWAYS start the movement by initiating your hips back and then down. Drive through your heels and press the ground away.

*Track your knees out over your toes without allowing them to cave in.

*Elbows to the ceiling and pull the bar apart, not allowing your shoulders to roll back…goal is the keep the bar directly over midline throughout the lift!

Metcon

Metcon (Time)

For Time:

1,000m Row

75 Wall Balls (20lb/14)

50 Lateral Burpees Over Rower

25 Chest-to-Bar Pullups
Rx+: 25 Bar OR Ring Muscle-Ups

TARGET SCORE

Target Time: 12-14 minutes

Time Cap: 18 minutes

STIMULUS

This is a very open-like workout. We want you to get your mind right and go! It’s all about riding the line between intensity and recklessness.

WORKOUT STRATEGY & FLOW

Row: Come out with a moderate pace and slightly build in pace after the 1st 500m. We want you ready to go straight into the wall balls. The workout is not won on the row but can be lost here.

Wall Balls: Now we can start to get aggressive. 25 Every minute is a good strategy. If you feel confident and can hang onto more, go for it. As long as you won’t rest more than 15-20 seconds after the 75 reps.

Burpee over Rower: Let’s aim for constant movement. Try to minimize rest time and allow yourself a few breaths laying on your chest when needed. Think of it as 5×10 and break 2-3 seconds every 10 if needed.

C2B Pullups/Muscle Ups: This is where you can really excel and make up time (or lose it). Come out with sustainable sets relative to your ability. We’d love 5×5, but if you have to go to 2-3s thats okay. Just stay disciplined and don’t let excessive time pass between sets!

HAVE FUN! 😀

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

Then…

3 Rounds:

1:00 Bike

5 Inchworm

10 Ring Rows

5 Squat Jumps

-then-

3:00-5:00 Shoulder/Pec Mobility

*Scorpions

*Banded Shoulder Distractions

*Red Band Pullaparts/Pulldowns

*DB Swing to Press

Weightlifting

Bench Press (1-RM)

Take 7-10 Minutes to build to 1-RM Bench Press.

Metcon

Steroid Cindy (AMRAP – Rounds and Reps)

Complete 20 Minute AMRAP of:

8 Rounds:

5 Strict Pull-Up

10 Push-Up

15 Air Squat

4 Rounds:

10 Strict Pull-Up

20 Push-Up

30 Air Squat

2 Rounds:

20 Strict Pull-Up

40 Push-Up

60 Air Squat

1 Round:

40 Strict Pull-up

80 Push-Up

120 Air Squat
TARGET SCORE:

Target Reps: 300+

STIMULUS

This is our longer time domain for the week looking to see how much capacity we have with bodyweight movements!

WORKOUT STRATEGY & FLOW

Strict pull ups: All quicker singles are fine here. The key to these are picking a pace you can continue to get back to the pull up bar quickly with.

*Engage your entire shoulder blade complex to avoid burnout. Make sure to start from the bottom of the hang position. (Extend your arms completely at the bottom!)

Push Ups: Start with manageable sets, maybe even less than you typically would.

You can always go bigger near the end! 🙂

Pull shoulder blades back before initiating and drive the hands into the ground each rep!

AIr squats: We want constant movement. Try to rest minimally here! Make each rep look the same and RELAX your shoulders and let them hang during these.

Cool Down

800m walk

1:00 calf smash R/L

2:00 banded hamstring stretch R/L

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

10 Minute AMRAP:

1:00 Row

7 Single Arm Seated Dumbbell Z Press (each side)

14 Banded Good Morning

7 Single Arm Suitcase Deadlift (each side)

0:30 Handstand Hold

Barbell & Workout Prep

3-2-1

Deadlift (building to workout weight)

Handstand Pushups

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

Metcon (Time)

For Time:

5 Sets:

10 GHD/AbMat Situps

10 Toes-to-Bar

Cool Down

1000m easy Ski or Row

Trap (upper. middle and lower) Lacrosse ball 3:00 R/L

Banded scalene stretch 2:00 R/L

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Monster Walk

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

2 Sets:

200 Meter Jog

20 Cossack Squats

20 Plate Hops

10 Single Leg Dumbbell RDL R/L

Barbell Clean Warmup:

5 Clean Deadlift

5 Clean Shrug (high hang)

5 Clean High Pull (high hang)

5 Muscle Clean (high hang)

5 Front Squat

5 Hang Clean + Strict Press

5 Squat Clean + Jerk (Split or Push)

Weightlifting

Clean and Jerk (1-RM)

10 Minutes to Establish 1-RM

Metcon

Metcon (Time)

Complete For Time:

100-80-60-40-20

Double Under

10-8-6-4-2

Squat Clean (155/105)
Rx+:

100-80-60-40-20

Double Under

10-8-6-4-2

Squat Clean (185/125)

Double Unders: These are ideally unbroken throughout. Keep them smooth and as much of the motion through the wrists as possible.

Squat Clean: These should be similar to the squat snatches with stimulus and weight. Aim for all fast singles unless you are VERY confident in touch’n go. Keep that chest up out of the hole and drive through the floor on the squat out!

The weight should ideally not be over 75% of your 1RM Squat Clean