Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog

5 Inchworms

10 Lunge W/Twist

15 Plate Hops

Weightlifting

Seated Strict Press (5 x 5 (Building))

Sit on a bench or box without back support and press the barbell from shoulder to overhead
5 Seated Barbell Strict Press @ 7.5/10 RPE

5 Seated Barbell Strict Press @ 8/10 RPE

5 Seated Barbell Strict Press @ 8.5/10 RPE

5 Seated Barbell Strict Press @ 9/10 RPE

5 Seated Barbell Strict Press @ 9.5/10 RPE

*10 Alternating Single Arm Dumbbell Push Press after each set. (You’ll use two dumbbells. 1 dumbbell stays overhead each alternating rep) (50lb/35lb)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

100 Ft. Sled Push

10 DB Push Press

100 Ft. DB Farmer’s Carry

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Row

Then…

2 Sets:

14 Kettlebell Goblet Hold Cossack Squat (7 each leg)

10 Seated Barbell Good Mornings (add weight from last week)

20 Landmine Twists

Weightlifting

Snatch Pull + Snatch + Snatch High Pull + Snatch ((1+1+1+1) x 5)

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE

Metcon

Metcon (Time)

With A Partner, Alternating Full Rounds, Complete 4 Rounds Each For Times:

100ft Sled Push (1×45/1×25)

then…

100ft DB/KBFarmer Carry (2×50/35)

then…

100ft Sandbag Bear HugCarry (100/50)

-rest while partner works-
Rx+:

With A Partner, Complete 4 Rounds Each For Time

100ft Sled Push (2×45/1×45)

then…

100ft DB/KBFarmer Carry (2×70/50)

then…

100ft Sandbag Bear Hug Carry (150/100)

-sprint back to start-

-rest while partner works-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog

10 ” World’s Greatest Stretch ”

10 Hanging Scap Retractions

5 Kip to Swing

5 Inchworms

5 Hand Release Push Up

Weightlifting

Seated Strict Press (5×5 (Building))

Sit on a bench or box without back support and press the barbell from shoulder to overhead
5 Seated Barbell Strict Press @ 7.5/10 RPE

5 Seated Barbell Strict Press @ 8/10 RPE

5 Seated Barbell Strict Press @ 8.5/10 RPE

5 Seated Barbell Strict Press @ 9/10 RPE

5 Seated Barbell Strict Press @ 9.5/10 RPE

*10 Alternating Single Arm Dumbbell Push Press after each set. (You’ll use two dumbbells. 1 dumbbell stays overhead each alternating rep) (50lb/35lb)

Metcon

Metcon (Time)

Complete 4 Rounds For Time:

10 Pull Ups

200m Run

10 Pushups

200m Run
Rx+:

*Wear a weighted vest (20/14)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

10 Spiderman Lunge (each side)

5 Strict Pull Up

10 Single Arm DB Bench Press (each side, moderate)

-Then-

Warm Up to Bench Press weight.

Metcon

Metcon (6 Rounds for reps)

EMOM 30:

1 – 10 Shuttle Runs (25’)

2 – 12 Alt. DB Snatch (50/35)

3 – 3 Rope Climbs

4 – 12 Box Jump-Overs (24/20)

5 – 10 Bench Press (135/95)
Rx+:

10Shuttle Runs

12 Snatches (70/50)

3 Legless RC

12 Box Jump-Overs (30/24)

10 Bench Press (185/125)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike or Ski

Then…

2 Sets:

20 Front Rack Barbell Lunges (10/side)

14 Single Arm Kettlebell Snatches (7 each arm)

10 Double Dumbbell Lateral Arm Raises

Weightlifting

Clean Pull + Clean + Push Jerk + Split Jerk (1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk
Then…
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk)

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

*Preferably not cycled. Reset between clean pulls & cleans.

**As the weight gets heavier, you will eliminate the additional clean pull + clean

Metcon

Metcon (Time)

With a Partner, Complete For Time:

60 Front Squats (115/80)

15 Wall Walks

48 Front Squats (115/80)

12 Wall Walks

36 Front Squats (115/80)

9 Wall Walks

24 Front Squats (115/80)

6 Wall Walks

12 Front Squats (115/80)

4 Wall Walks

*Split reps as desired
Rx+:

For time:

60 Front Squats (135/95)

20 Wall Walks

48 Front Squats (135/95)

16 Wall Walks

36 Front Squats (135/95)

12 Wall Walks

24 Front Squats (135/95)

8 Wall Walks

12 Front Squats (135/95)

4 Wall Walks

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio

then…

2 Sets:

5 Push-up to Downward Dog

10 Walking Lunge w/Twist

10 Alt. V-Ups (each side)

Weightlifting

Bench Press (5 x 5 – (Building))

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

*10 Lat Pull Down after each set.

Metcon

Metcon (4 Rounds for reps)

Every Minute on the Minute, for 12 Minutes (4 Rounds), Complete:

1 – 250/200 Meter Ski

2 – 50 Ft. Sled Push (+135/+90)

3 – 20 GHD/AbMat Situps

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

200m Jog

10 Single Arm High Pull R/L (Light-Moderate)

10 Single Arm Press R/L (Light-Moderate)

10 Russian Kettlebell Swings (moderate)

10 Ring Rows

Weightlifting

Bench Press (5 x 5 Across)

Metcon

Metcon (Distance)

Every 3:00, for 15:00 (5Rounds):

200/150 Meter Ski

15 Kettlebell Swings

10 Box Jumps

*Max Distance Sled Pull in Remaining Time

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2-3 Sets:

10 Kettlebell Goblet Hold Cossack Squat (5 each leg)

10 Seated Barbell Good Mornings

20 Landmine Twists

Weightlifting

High Hang Snatch + Overhead Squat ((3+1) x 5 Sets)

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5.5/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Metcon

Metcon (6 Rounds for reps)

Complete 6 Sets: (Every 2 Minutes)

Odd Sets (1,3,5)

AMRAP 1 minute 30 seconds:

250/200m Row

Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)

-Rest 30 seconds after each set-

Even Sets (2,4,6)

AMRAP 1 minute 30 seconds:

15/12 Calorie Assault Bike

Max Reps Devils Press (2×50/35)

-Rest 30 seconds after each set-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

2:00 Bike OR Row (moderate) (your choice)

15 Banded Pull Aparts

15 Banded Good Mornings

10 Banded Monster Walks (each direction)

Weightlifting

Deadlift (5 + 5 (Sumo+Conventional))

5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE

5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE

5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE

5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE

5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE

*Weight is the same on all 5 sets of (5+5)

**Complete 5 Sumo DL, do NOT release grip after the 5th rep and bring feet into conventional stance and complete 5 conventional deadlifts.

Metcon

Metcon (Time)

Complete For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

10 Pull Ups

20 Push Ups

30 Air Squats

15 Pull Ups

30 Push Ups

45 Air Squats

20 Pull Ups

40 Push Ups

60 Air Squats

25 Pull Ups

50 Push Ups

75 Air Squats
Rx+:

For time:

10 Pull Ups

20 Push Ups

30 Air Squats

15 Pull Ups

30 Push Ups

45 Air Squats

20 Pull Ups

40 Push Ups

60 Air Squats

25 Pull Ups

50 Push Ups

75 Air Squats

30 Pull Ups

60 Push Ups

90 Air Squats

*20/14 Lb. Weight Vest

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Row

1:00 Ski

then…

15 Banded Good Morning

10 Hang Dumbbell Snatch (light)

:30 Handstand Hold

5 Box Get Over

-Then-

Build to Dumbbell Snatch weight.

Metcon

Metcon (2 Rounds for time)

With a Partner, Complete 2 Sets:

60/48 Calorie Row

30 Synchro Dumbbell Snatch (50/35)

60/48 Calorie Ski Erg

30 Handstand Pushups

60/48 Calorie Bike Erg

30 Burpee Box Get Overs (48/40)

-Rest 5:00 b/t sets-
Rx+:

DB (70/50)

Strict HSPU