Money In the Bank

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 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:

200 Meter Run

20 Cossack Squats

20 Scorpions

Metcon

Metcon (2 Rounds for reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Box Jump-Overs (24″/20″)

14 Hang DB Snatch (50/35)

21 Double-Unders

Rest until the running clock hits 20:00 minutes, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7/5 Calorie Bike

7 Double DB Push Press (50/35)

7 Ring Dips

9/11 Memorial WOD

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Easy Bike/Row/Ski

Then…

3 Rounds of:

10 Banded Good Mornings

10 KB Russian Twists

10 Pushups to Downward Dog

Metcon

343 (Time)

With a Partner, complete for time:

100 TTB

100 Power Cleans (135/95)

100 Wall Balls (20/14)

43 Synchronized Burpees
*This WOD is completed in honor of the 343 NYFD firefighters, along with all of the lives that were lost on September 11th, 2001.

Bennie and the Jets

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

2 Rounds:

1:00 Bike

5 Inchworms

10 Broad Jumps

15 Alternating Leg V-Ups

20 Walking Lunges

Weightlifting

Push Press (5 x 5)

Push Press for max load: (increase weight each set)

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

*Start light, no percentage here…just work up to a heavy-ish 5 reps for today.

Metcon

Metcon (Time)

Complete For Time:

25 Burpees over the DB

50′ Single Arm Overhead Walking Lunge (50/35)

25 Pushups

50′ Single Arm Overhead Walking Lunge (50/35)

25 GHD or Abmat Situps

50′ Single Arm Overhead Walking Lunge (50/35)

25 GHD or AbMat Situps

50′ Single Arm Overhead Walking Lunge (50/35)

25 Pushups

50′ Single Arm Overhead Walking Lunge (50/35)

25 Burpees over the DB
STIMULUS and GOALS

Today we have some basic gymnastics with some core between each movement.

WORKOUT STRATEGY & FLOW

Overhead walking lunge: These can be performed with either arm, but we prefer you switch every 50′ or 25’.

The arm should be locked out overhead. Stay in full extension.

If overhead stability is an issue, from lack of range of motion or safety, you can move the dumbbell to shoulder front rack position.

Be sure to pass through full extension between lunge steps, no stutter stepping.

Pushups: Aim more for short fluid sets throughout. Don’t burn your shoulders out, quick rests.

GHD situps: Let’s try setting up today so that hips are slightly past the peak of the pad. Focus on neutral head position when going back and wide arm to touch the ground sooner. Throwing the arms and extending (straightening) the legs on the way up will assist in sitting up.

Avoid “rag-dolling” the head (letting it fall back and forth) and not breathing with each situp in order to prevent possible headaches.

Should be done in 1-2 sets.

Burpees Over Dumbbell: Perform a burpee and hop over the dumbbell. You do not have to stand up all the way when jumping over. Be sure to jump OVER the dumbbell and not inadvertently jump around. This is the last part to push and give everything they have left in the tank.

Heat of the Moment

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

8:00 AMRAP (at easy to easy/moderate pace)

1:00 Ski or Row

10 Single Arm Russian Kettlebell Swing (each side)

10 Single Arm Upright Row (each side) (light)

10 Banded Good Morning

Weightlifting

Front Squat (5,3,1,1,1)

Front Squat

1: 5 reps @ 80%

2: 3 reps @ 85%

3: 1 rep @ 90%

4: 1 rep @ 92%

5: 1 rep @ 92%

Rest 1-2 minutes between sets

Metcon

Metcon (Time)

Complete, for time:

27-21-15-9

Calorie Row

Box Jump-Overs (24/20)

American KB Swings (53/35)

Careless Whisper

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

Banded Hip 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:

45 Second Row (easy/moderate)

45 Second Bike (easy/moderate)

15 Banded Good Mornings

15 Russian Babymakers

Metcon

Metcon (5 Rounds for time)

5 Sets For Times (1 Set Every 3:00):

6 Power Snatches (115/75)

10 Burpees over bar

6 Power Clean and Jerks (115/75)
Rx+:

5 Sets (1 Set Every 3:00):

6 Power Snatch (135/95)

10 burpee over bar

6 Clean and Jerk (135/95)

TARGET SCORE:

Target time each set: sub 2 minutes

Time cap: 2:30

STIMULUS and GOALS

This is a high skilled barbell cycling under fatigue.

We want you to be able to move efficiently while under fatigue and being able to transition from one movement to the next.

WORKOUT STRATEGY & FLOW

Power Snatch & Power Clean and Jerk

The weight selected should allow you to complete 6 reps in one set or two sets of 3.

Ideally we want to see touch and go/unbroken sets but know that fatigue will set in and we don’t want to sacrifice technique for intensity, so go to 2 sets if necessary.

Burpees: we want to be quick but controlled with the pacing. Slamming up and down will only elevate the heart rate even more where we won’t be able to function properly.

Control the breathing and be efficient and consistent getting down/up and over the bar.

You should have at least 30 seconds of rest each round.

*Use the same weight for both movements.

Cool Down

3:00 easy Bike

1:00 hamstring smash

1:00 glute smash

2:00 pigeon pose R/L

This Is the Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

3 sets:

20 alt v-ups (total)

30 Second Ski (easy)

10 jumping squats

30 Second Ski (moderate)

5 Inchworms

Metcon

Metcon (2 Rounds for time)

With a partner, For time:

100 Toes-to-Bar

*Every Minute on the Minute, including 0:00.

7/5 Calorie Assault Bike

-rest until 15:00-

50 Devil Press (50/35)

*Every Minute on the Minute, including 15:00

7/5 Calorie Assault Bike

Wake Me Up When September Ends

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Sets:

1 minute row (30 sec easy/ 20 sec moderate/ 10 sec hard)

10 Single Arm Suitcase Deadlifts (each side)

10 Single Arm Press (each side)

15 Cossack Squats

20 Second Handstand hold (overhead static hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps possible in 20 Minutes of:

6 Handstand Push Up

12 Deadlift (185/125)

18/13 Calorie Row

54 Double Under
20:00 AMRAP:

10 Strict Handstand Push Up

15 Deadlift (225/155)

20/15 Calorie Row

75 Double-Unders

STIMULUS and GOALS:

All the skill and rep count in this workout will keep the heart rate up and allow you to push your threshold.

Try and establish a pace and keep consistent round times.

WORKOUT STRATEGY & FLOW:

Handstand Pushups: Attempt fast, quick sets to avoid burn out if possible. Be efficient!

Goal should be 1-2 sets most rounds with quick turn around off the rest.

Deadlift: This should be under 60% 1RM, a weight we can move in 1-2 sets most, if not all, of the workout.

Row: We want a moderate pace (70-80%). Recovery breathing during the first portion of the row and then pick up pace as you recover. Remember to wind down the last few calories to allow for a small breath before moving to the next station.

Double-Unders: should be unbroken if you are comfortable with high reps. If not, look to hit 2-3 sets and knock out large chunk first (40-50 reps) then finish off what’s left after a small break.

Accessory Work

3-4 Super Sets:

20 Weighted abmat situps

40 flutters kicks (each side)

60 second plank hold

-Rest 1-2 minutes between sets-

The Blueprint

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip 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…

3 Minute Machine (Bike/Row/Ski)

20 Single Arm Dumbbell Thruster R/L (light/moderate)

15 Strict Pullups

10 Kipping Swings

Weightlifting

Overhead Squat (5 x 2)

Work up to a heavy double OH Squat in 5 working sets.

Make sure that you have your shoulders and lower back loose and warmed up.

*PVC Passthroughs, pushups, scorpion stretch, strict DB press are all options to get the right muscles firing.

*Take 3 warmup sets, starting with the bar and then move into your 5 working sets.

*Take about 12 minutes to work through the OHS.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*The OG of CrossFit Girls.

**Just close your eyes and hold on. This is going to be a fast, high heart rate workout.

***Target time is sub 6 minutes.