Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

3 rounds

1:00 machine

20 Alternating Leg V Up

10 Single Leg Dumbbell RDL R/L

5 Strict Pull Up

Metcon

Metcon (2 Rounds for time)

With a Partner, complete:

2 Sets of:

60 Handstand Push Ups (Split)

30 C2B Pullups

400 Meter Run (each, at same time then switch)

30/25 Calorie Ski (each, at same time then switch)

60 Single Arm Dumbbell Overhead Squats (50/35)
Rx+:

Bar MU

*Individual Version:

2 Sets:

45 Strict Handstand Push Ups

15 Bar MU

400 Meter Run (each, at same time then switch)

30/25 Calorie Ski (each, at same time then switch)

30 Single Arm Dumbbell Overhead Squats (50/35)

-Rest 5:00 btwn. sets-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Hip Mobility 3-5 Minutes

Then…

2 Rounds of:

12/9 calorie bike (build intensity as you go)

8 Upright Rows/Arm

16 Cossack Squats

24 Plate Hops

Weightlifting

Snatch Balance (3,2,2,1,1,1)

Snatch Balance for load:

*Focus on speed and upright torso position in the catch

Metcon

Metcon (Time)

Complete For Time:

Buy-In: 40/30 Calorie Assault Bike

into…

5 Rounds:

15 Wallballs (20/14)

45 Double Unders
TARGET SCORE

Time cap: 15 Minutes

STIMULUS and GOALS

This workout has two parts in it. Starts with a smooth, controlled bike and then is 5 rounds of shut your eyes and keep moving!

We want to stay relaxed on the bike and flip the switch to push the pace on final part.

WORKOUT STRATEGY & FLOW

Assault Bike: First bike should be approached at a 70-75% effort keeping in mind the amount of work that is coming up. The last 5 calorie should be winding down to get the heart rate relaxed before stepping off.

Wall Ball: Go for unbroken here throughout. Gather yourself before picking up the ball if needed. Utilize the bounce to keep the wall balls fast out of the bottom.

Double Unders: We prefer unbroken here as well. Focus on quick wrist flicks and controlling your breathing.

Cool Down

2:00 pigeon pose R/L

2:00 Couch Stretch R/L

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

then…

3 Sets:

1:00 Bike

11 AbMat Situps

9 Hang Cleans (Empty Bar)

7 Inchworms

5 Strict Pullups

Accessory Work

Metcon (No Measure)

Complete 3 Sets of:

1:00 Side Plank Right

20 Supermans

1:00 Side Plank Left

20 Alternating V Ups

Metcon

Metcon (Time)

Complete the following for time:

42/36 Calorie Row

30/24 Calorie Bike

18 Hang Power Cleans (155/105)
TARGET SCORE

Target time: Sub 7 minutes

STIMULUS and GOALS:

-GO FAST, this is a short time domain!

-This workout is a straight up sprint.

WORKOUT STRATEGY & Row/Bike- These should each aim to be under 2:30 per machine.

Hang cleans- Go for quick sets, your heartrate will be high but sellout and hold on to the bar.

Remember time under tension is key so make sure if you are going to break on the Hang Power Clean – you set the bar down and rest rather than holding on…quick breaks and back to it!

Cool Down

2:00 walk

1:00 quad smash R/L

1:00 glute smash R/L

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of:

300m Row

20 step back lunges

10 Double Dumbbell Deadlift

8 Double Dumbbell Russian Swing

6 Double Dumbbell Shoulder to Overhead

Weightlifting

Deadlift (1 x 5 then… 3 x 10 @70%)

Take 15 minutes to:

Work to Heavy 5

-then-

3 x 10 @70% of Heavy 5

Metcon

Metcon (Time)

2 Rounds For Time:

30/24 Calorie Ski

25 Push Ups

20 Double Dumbbell Snatch (40s/25s)

15 Burpee Pullups
TARGET SCORE

Target Time: sub 12:00

STIMULUS

This workout will be a shoulder burn! Work on managing shoulder fatigue by breaking up the sets from the beginning.

WORKOUT STRATEGY & FLOW

Break up the push ups early. Aim for at least sets of 5.

The double dumbbell snatches are relatively light so aim for a big set to finish off the round. These are ideally done in 1-2 sets!

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

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

2 Rounds

14/10 Calorie Air Bike (OR 150m jog)

7 Single Arm Dumbbell Thruster R/L

14 Alt. V-Up

7 Kip Swings

Weightlifting

Front Squat (7 x 3 @ 75-80% – Across)

*7 Sets of 3 Reps

*Complete 1 Set Every :90 Seconds

*Weight is Across

*Weight is ideally between 75 and 80% of your 1-RM Front Squat

Metcon

Metcon (2 Rounds for reps)

12 min AMRAP:

6-12-18-24-30-36….

Toes to Bar

Thrusters (75/55)

-Rest Until 14:00

6 min AMRAP:

3-6-9-12-15-18…

Toes to Bar

Thrusters (95/65)
TARGET SCORE

Target Reps Set 1: 130+

Target Reps Set 2: 60+

STIMULUS

Try to get into a nice rhythm with both movements early on so that you can fall into a nice pace as the reps start to increase.

This workout is all about finding the balance and being smart on breaking up reps!

If you are proficient at T2B then the workout will be thruster dominant.

Break the sets smart to manage your heart rate.

WORKOUT STRATEGY & FLOW

Smooth is fast! T2B are ideally done in sets of 5 or more throughout the entire workout.

Break up the thrusters early. Aiming for sets of 5 or more throughout the entire workout.

Accessory Work

3 sets:

10 Pistol Squats or Pistol Progressions R/L

10 Bird Dog R/L

1:00 Hollow Rock Hold

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Row

then…

2 Rounds of:

10 Waiter Squats (5 each side)

10 Single Arm DB Hang Clean & Jerk (5 each side)

5 Inchworms

then…

2 Rounds of:

5 Clean High Pulls

5 Muscle Clean

5 High Hang Power Clean

5 Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 30:

7/5 Calorie Assault Bike

10 Wallballs (20/14)

5 Power Clean and Jerks

1st 6 Rounds – 115/75

2nd 6 Rounds – 135/95

3rd 6 Rounds – 155/105

4th 6 Rounds – 165/115
*Partners cycle through full rounds, one at a time.

**Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-then-

2 Rounds:

300m Ski

10 Banded Squats

15 Alt. Leg V-Ups

Weightlifting

Back Squat (5 x 5 @73-78%)

-Complete 5 sets of 5 Back Squats

-Building each set in between the given range.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete AMRAP 12 of:

12 Toes-to-Bar

12 Deadlifts (185/125)

48 Double-Unders

12/9 Calorie Ski

12 Hand-Release Pushups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

2 Sets:

12/9 Calorie bike

9 Goblet Squats

9 Scap Pullups

6 Thread the Needle R/L (with slight pause in the reach portion)

then…

Clean Warmup (Empty Barbell): As a Class

7x – Clean Pull

7x – High Hang Clean (Pockets)

7x – Muscle Clean

7x – Hang Clean

7x – Power Clean

7x – Squat Clean

Weightlifting

Clean (3×3, 3×2, 3×1)

3×3 @70-80%

3×2 @75%-85%

3×1 @80-90%+

* Build by feel within the range given for each

Metcon

Metcon (Time)

21-15-9

Calorie Bike

Chest-to-Bar Pullups

-Rest 2 Minutes-

9-15-21

Calorie Row

American KB Swings (53/35)
TARGET SCORE

Target Time each set: 7:00

STIMULUS

These are faster paced workouts that are going to get your heart rate really high very fast.

You want to hold a moderate/fast pace on row but staying at an intensity that you will be able to maintain quick sets on the chest-to-bar pull-up and hang onto the KB Swings.

WORKOUT STRATEGY & FLOW

Row/Bike: Aim to keep these at a relatively fast pace. Goal should be to hold same pace entire workout.

Chest-to-Bar Pull-Up: Aim to get these done in as little sets as possible. If you’re feeling good go for unbroken otherwise take small breaks to get them done in as few sets as possible.

Ultimate goal should be to go as hard as possible on the first one and still being able to match that time on the second go around.

KB Swings: These should be done in 2 sets at most! Stay steady and work on pressing through the bar and weight in mid foot.

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

500 M. Ski

then…

2 Rounds of:

KB Suitcase Deadlifts x 10/arm

Cossack Squats x 10/side

Hand-Release Pushups x 10

Metcon

Metcon (Time)

In a team of 3, complete the following:

“Conga Line 2016” – One athlete per station

30/20 Calorie Row

20 DB Thrusters

30/20 Calorie Bike

20 Burpee Box Jump Overs

When last athlete finishes…Rest 5 minutes, then:

20 Pullups

40 DB Bench Press

60 DB Snatch

80 Calorie Ski

60 DB Snatch

40 DB Bench Press

20 Pullups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets of:

250m Row

10 Spiderman Lunge (5/side)

10 Kettlebell Suitcase Deadlift R/L

10 Cossack Squats (R/L)

Weightlifting

DB Bench Press (8,6,4,6,8,6,4)

*Bench waves

*As reps go down, weight should increase. As reps go back up the weight should decrease.

Metcon

Metcon (Time)

7 Min AMRAP:

3-6-9-12-15-18…

Burpee Box Jump Overs (24/20)

Double DB Clean & Jerk (50/35)

-Rest 5 Minutes-

For time:

Reverse order of score

(Go back down in reps)

*Record time for part 2 in Wodify!
TARGET SCORE

Target Number of reps: 45+

Target time set 2: 8 minutes

STIMULUS

Try to get into a nice rhythm with both movements early on so that you can fall into a nice pace as the reps start to increase. This workout is all about finding the balance between being too aggressive early on and not stepping on the gas until its too late.

On set 2 you want to be able to hold your pace from set 1 and possibly go faster as the reps decrease on this half.

*This will come from if you paced set 1 correctly.

WORKOUT STRATEGY & FLOW

Burpee Box Jump Over: These should be done at a nice controlled tempo.

Double DB Clean & Jerk:These should be at a smooth pace where you can do smooth reps in sets of 3 with short transitions the whole time.