N.C. Athletics #025

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Bike

10 banded side step

10 banded forward/backward

10 Prisoner Kang Squats

10 American KB Swings

10 Red Band Pullaparts

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Paused Back Squat + Back Squat (EMOM x 10 (1 Rep))

5 Second Paused Back Squat + Back Squat (no tempo)

The Joker

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-then-

2 Rounds

1:30 Bike

10 banded side step

10 banded forward/backward

10 Russian Babymakers

10 American KB Swings

Weightlifting

Hang Power Snatch (E:90 – 4 x 3)

Every :90 seconds for 6 minutes (4 sets):

3 Hang Power Snatch (Above Knee)

*The weight should build across the 4 sets, and should not be a max.

*All lifts should move quickly and should not have to be pressed out.

*We are working on quickness in the pull to help you during the Metcon today!

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

3:00 Bike

2:00 Pigeon Pose

1:00 Doorway Stretch

Chasin’ You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:30 Machine or Jog

10 Inchworm

10 Dumbbell Split Stance RDL R/L

10 KB Reverse Lunge + Press

10 Tempo Air Squat (22X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 30 Minute AMRAP:

Buy-In:

150 Double Unders (Partner 1)

500m/400m Row (Partner 2)

150 Double Unders (Partner 2)

500m/400m Row (Partner 1)

In Remaining Time:

50 Deadlifts (225/155)

50 Toes to Bar

50 Wallballs (20/14)

50 Pullups

50 Dumbbell Snatch (50/35)

Accessory Work

Metcon (No Measure)

3 Rounds

15 Kettlebell Single leg split squat R/L (light)

15 weighted front rack kettlebell lateral box step up (light)

15 Glute Ham Raise

Cry Me A River

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Shoulder Distraction x :30/side

Tricep Smash x :30/side

then…

2 Rounds:

1:00 Ski (Focus on Technique)

7 Muscle Clean (empty bar)

7 Romanian Deadlift

7 Box Jump with Step Down (24/20)

7 Pushup to Downward Dog

Weightlifting

Hang Power Clean (5 x 5 (Building in Weight))

*5 sets of 5 working sets

*60% 1RM Power Clean is a good starting weight

Metcon

Metcon (4 Rounds for time)

Every 4:00, for 4 Rounds complete the following for time:

15/12 Calorie Ski

12 Power Cleans (95/65)

9 Box Jumps (24/20)
TARGET SCORE

Time Cap each set: 3:30

STIMULUS

This workout is working on our “sprint”. Go hard!

WORKOUT STRATEGY & FLOW

Hold a hard pace on the ski. Goal watts: 1100+/900+

The power cleans are light and unbroken.

Smooth is fast here.

Rx+:

Every 4:00, for 4 Rounds complete the following for time:

15/12 Calorie Ski

12 Power Cleans (135/95)

9 Box Jumps (30/24)

N.C. Kids #023

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

“Burpee (Freeze) Tag”

Normal Tag rule apply, but to “unfreeze” you have to do 3 burpees.

Skill Work

Metcon (No Measure)

“Squatting With A Bar”

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by:

Front Squats

Burpees

*Each minute you add a rep until you cannot do all the reps in the minute.

Ex: Minute 1 – One front squat and one burpee.

N.C. Athletics #023

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

8:00 Clock

10 Hand Release Pushups

20 Alt V-ups

10 Calorie Row

20 Step Back Lunges

Accessory Work

Turkish Get-Ups

3 x 5 per arm

Weightlifting

Power Snatch (10 x 2)

Power Snatch Doubles

-Complete 10 Sets (EMOM 10)

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

– Speed under the bar is key. Work on consistency with landing and foot work.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Calorie Bike

10 American KB Swings

Rocket Man

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Row

10 Banded Monster Walks

10 Banded Lateral Sidesteps

10 Hand-Release Pushups

5 Light Goblet Tempo Squats (2 sec down + 2 sec hold in bottom + explosive up)

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

Complete 6 Rounds for Time of:

200 M. Run

10 Thrusters (95/65)
TARGET SCORE

Target Time: Sub 15 Minutes

STIMULUS

This is a burner! Be smart on each set and push through the shoulder fatigue.

This workout will be high heart rate.

WORKOUT STRATEGY & FLOW

Shoot for unbroken reps! Use the transition from the run and thruster as your rest.

Rx+:

Thrusters (135/95)

Cool Down

2:00 Easy Bike

1:00 Adductor Smash R/L

3×1:00 V Sit Adductor Stretch R/L

Rich Girl

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

On an 8:00 Clock:

200 M. Run

10 Scapular Pushups

5 Inchworms

10 Reverse Lunges

10 Birddogs

-into workout prep-

20 Alt. V-Ups

10 Strict Press/arm

5 Burpee over Dumbbell

20 ft. Single Arm Overhead Lunge – Left Arm

20ft Single Arm Overhead Lunge – Right Arm

Metcon

Metcon (2 Rounds for time)

Complete for Time(s):

50/40 Calorie Ski

40 AbMat Situps (or GHD)

30 Single-Arm DB Push Press (55/35)

20 Burpees over Dumbbell

100ft Single Arm Overhead Lunge (55/35)

-Rest 5:00-

100ft Single Arm Overhead Lunge (55/35)

20 Burpee over Dumbbell

30 Single-Arm DB Push Press (55/35)

40 AbMat Situps (or GHD)

50/40 Calorie Ski

Accessory Work

Metcon (No Measure)

3 sets:

5 Turkish Get Up R/L (light)

10 Windmill R/L (light)

50′ Farmers Carry R/L