Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Single Leg Glute Bridges R/L

10 Banded Squats

Then…

2 Sets:

1:30 Bike, Row or Ski (choose machine for each round)

10 Squat with thoracic rotation to ceiling at the bottom

10 single leg dumbbell RDL R/L (light)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, complete AMRAP 30:

12/9 Calorie Bike

12 DB Bench Press (50/35)

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

*300 M. Run
*Partner 1 and 2 work through the triplet, while partner three runs a 300 M. run.

*Partners rotate when P3 returns from the run, and rotate in the same order for the duration of the workout.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Hip Distraction – 1:00/side

Banded Shoulder Distraction – 1:00/side

Then…

2 Rounds:

200 M. Jog

10 Pushups

10 Single arm Dumbbell Strict Press (each side)

10 Banded Air Squats

Metcon

Metcon (Time)

In Teams of 2:

100/90/80 Calorie Row

50 Syncro Dumbbell Snatches (50/35)

100/90/80 Calorie Row

50 Syncro Single-Arm Dumbbell Thrusters (50/35)

100/90/80 Calorie Row

M/M Teams – 100 Calorie

M/F Teams – 90 Calorie

F/F Teams – 80 Calorie

– Split calories as needed
TARGET SCORE

Target time: Sub 20 minutes

Time cap: 30 minutes

STIMULUS and GOALS

We are changing it up a little with a partner workout on a Friday. Get a good strategy with your partner prior and remember communication is key on team workouts!

WORKOUT STRATEGY & FLOW

Rower: should be broken up into small sets between partners so that intensity can be kept high!

For equally skilled athletes, switch based on calories completed (10 cals FAST back and forth).

For partners of highly different skill levels, switch based on time (30-60 secs back and forth).

Synchro DB movements, make sure to designate a “counter” for the group to keep track of reps.

Be sure to communicate on rep schemes before beginning. Teams should be able to complete 15-20 reps at a time with selected weight.

Scale weight if needed based on this requirement.

Cool Down

3:00 easy Bike

1:30 Lacrosse ball lower back R/L (find tight spots on either side)

2:00 pigeon pose R/L

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

15/12 Calorie Row

10 Hanging Scap Retraction

10 Hand-Release Pushups

30 Single Under

30′ Walking Lunge

Weightlifting

Push Press (5,5,4,4,3,3)

1: 5 reps @ 60%

2: 5 reps @ 60%

3: 4 reps @ 70%

4: 4 reps @ 70%

5: 3 reps @ 80%

6: 3 reps @ 80%

Keep torso vertical through the dip and drive and maintain a tight core.

Head through at the top, no re-dip of the knees!

– rest 1-2 minutes between sets

Metcon

Metcon (Time)

Complete For Time:

100 Double-Unders

30 Power Cleans (135/95)

100 Double-Unders

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

3:00 bike

12 single leg dumbbell RDL R/L

12 Banded Chops R/L

12 Banded Air Squats

12 Banded Good Mornings

12 DB Shoulder Press

Then…

Foam Roll Quads/Shoulders

Metcon

Metcon (4 Rounds for time)

4 sets (1 set every 7:00)

30/22 Calorie Ski

20 Wallballs (20/14)

20/15 Calorie Ski

10 Pullups

10/7 Calorie Ski
Rx+ = Bar Muscle-Ups

Accessory Work

Metcon (No Measure)

3:00 easy Ski (OR) Row

3:00 Upper trap smash (1:00 upper, middle, & lower) R/L

2:00 Child’s pose to mckenzie stretch (push up with hips on ground and arms extended with chest up)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds of:

1:00 min row

6 Russian Babymakers

8 Half-Kneeling KB Push Press/arm

10 Single Arm KB Front Squats

Weightlifting

2 Snatch Deadlift + Hang Snatch (5 x 1)

2 Snatch Deadlift + 1 Hang Snatch x 5 sets.

– Work up to a heavy in 5 working sets (not a max)

– focus on form and don’t add weight unless it feels good and looks good.

– Take 8-10 minutes to complete sets.

-Can be power OR Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

20 DB Hang Clean & Jerk (50/35)

200 Meter Run

20 AbMat Situps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

12 Calorie Row

9 Strict Pullups

6 Inch Worms

3 Back Squats (increasing weight)

Metcon

Metcon (Time)

With a partner, complete:

3 rounds:

30 Synchro Wallballs (20/14)

6 Rope Climbs (split)

-into-

50 Clusters (115/75) (Split)

50 Burpee Box Get-Overs (48/40) (Split)
TARGET SCORE

Target Time: 20:00

Time Cap: 30:00

STIMULUS

This is a very leg intensive workout. Be smart about how you are breaking up the reps early on as to not die out later on in the workout.

Make reps count on the rope climb and bear crawl so that you don’t waste reps or time.

WORKOUT STRATEGY & FLOW

Wall Ball: Manage sets with short rest. Focus on the drive out of the squat.

Rope Climb: Make sure you are ready to go on each rep so that you’re being efficient.

Bear Crawl: Shoulders will be tired so make sure you are ready to go and covering as much distance as you can in each set.

Cluster: Efficiency is key here. Focus on driving out of the squat and using the opening of your hips to aid that barbell overhead.

Burpee Box Get Over: You’re going to be fatigued here so make sure that you are moving as smoothly as possible. Aim to really push through those last few reps.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

10 Banded Lateral Steps

10 Banded Monster Walks (Front/Back)

10 Banded Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Banded Squats

2 Rounds:

10 V-ups

15 Banded Good Mornings

20 Lunge W/Twist

25 Single Unders

Weightlifting

3-Position Clean (E2MOM x 5)

3-Position Clean
Every 2:00, complete 1 Hang clean (mid thigh) + 1 Below the knee (2″) + 1 Full Clean

Complex is completed unbroken!

– Work up to a heavy for today in 5 working sets.

– focus on form and don’t add weight unless it feels good and looks good.

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds of the EMOM:

1 – 50 Double-Unders

2 – 15/12 Calorie Ski

3 – 15 Overhead Squats (75/55)

4 – Rest

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

5 minute bike (start easy and increase intensity each minute)

Then…

2 Rounds:

10 Banded Air Squats

10 alternating DB clean and jerks (light/moderate)

5 step-ups (each side)

10 Single DB Suitcase deadlift (light/moderate) (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

50 Dumbbell Snatches (50/35)

50 Push Ups

50 Wallballs (20/14)

50 Push Ups

50 Dumbbell Snatches (50/35)
TARGET SCORE

Target Rounds: 1+

STIMULUS

This is an “Openish” style workout where we want you to move with a purpose and make calculated rest to ensure you are able to finish 1 round.

WORKOUT STRATEGY & FLOW

Dumbbell snatch: use a weight light enough where you could hit 20+ reps without stopping. Switching in the air is ideal but not necessary if you keep moving.

Push Ups: These should be broken up early to avoid burning out and you should rest on knees to prevent additional time under tension on arms.

Quick small sets or descending rep schemes always help for longevity and good pacing.

On Wallballs, push for larger sets. Make some time up here to give yourself time on the second set of Pushups.

In order to finish 1 round you need to finish each movement under 3:00. This is a great way to keep on track and have a goal for each movement!

Accessory Work

Metcon (No Measure)

3 Rounds

45 sec side plank (each side)

20 Flutter Kicks

20 v-ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

200 M. Jog

5 Inchworm

10 Lunge/Elbow to Floor

5 Squat Hold w/Rotation Reach

Weightlifting

Deadlift (6 x 6 – Building – (65 – 75%) )

6×6 @ 65-75%

*Build over the course of the six sets within the given range.

Metcon

Metcon (7 Rounds for time)

7 Sets For Times:

*new set every 2:00*

200m/175m Row

10 Lateral Burpees Over the Rower
TARGET SCORE

Target Time each set: Sub 1:45

Time Cap each set: 2:00

STIMULUS

These are quick rounds in a short time window so the row must be a fast pace but not too fast so that you are unable to get off the rower and do burpees.

This is an interval workout that will test not only your sprint ability but long term capacity.

Setting the pace and maintaining is what we are looking for in this workout. Push to hold on!

WORKOUT STRATEGY & FLOW

Row: The row should be fast but not a max effort. Get the fan rolling off the start then settle into a 85-90% effort. Cruise the last few meters to taper down the heart rate before stepping off.

Goal is sub 1:00 on the row.

Lateral Burpee Over the Rower: These should be very smooth and quick. Stay low to the ground and make sure to breathe.

Goal is sub 40 seconds on the burpees.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

On a 10 Minute Clock:

3 Minute Easy Row

into…

7 Minute AMRAP:

7 Scapular Pullups

7 Alt V-ups (each side)

7 Power Cleans (empty bar – move feet on each rep)

7 step-ups per leg

Weightlifting

Paused Front Squat (4 x 3)

*Work up to a heavy 3 in 4 working sets.

*Pause when you get just below parallel, don’t crash!

*Think about maintaining core tightness and an upright torso, push up on the bar and don’t focus on the weight.

*Start somewhere around 50-60% of your 1-RM.

*3 Second Pause in the bottom, controlled decent and quick out of the bottom!

Metcon

Metcon (2 Rounds for reps)

Complete

7 minute AMRAP:

7 Power Cleans (115/85)

7 AbMat Situps

7 Box Jumps (24/20)

-Rest 3:00-

7 minute AMRAP:

7 Power Cleans (155/105)

7 Toes to Bar

7 Box Jump-Overs (24/20)
*Notice the difference in the two AMRAPs, weight as well as slight movement variations!

TARGET SCORE:

Target Reps Set 1: 5+ Rounds

Target Reps Set 2: 4+ Rounds

STIMULUS:

Try to find your pace right from round 1 and keep that throughout the workout.

Limit transition time to make up for any time lost on one movement. We want the you to be able to move from station to station without hesitation and keeping consistent round times.

If you are able to keep T2B unbroken then the workout will come down to how efficient you are at moving the barbell and how smooth you can move through the box jumps.

WORKOUT STRATEGY & FLOW

Power Cleans: Smooth, fast singles is the best way to go unless you think you are going to be able to hold on throughout the whole workout for 1 or 2 sets each round.

Toes-to-Bar: If you can hold on for unbroken go for it. Otherwise try to keep these to two sets.

Box Jumps: Smooth is fast here. Try to get into a good rhythm each rep.

These can be where you recover a little bit, recommended to STEP DOWN!

Accessory Work

3 Super Sets:

10 Bent over Row

15 Weighted Hip Bridges

20 Weighted Hip Extension

25 American Kettlebell Swing

*Straight through

-rest as needed between sets-