N.C. Athletics #022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Bike (increasing intensity throughout the minute)

10 Single Arm Dumbbell Clean + Strict Press R/L

10 Single Arm Dumbbell RDL R/L

20 Alternating Leg V-Ups

– into workout prep –

Snatch Barbell Warm-up (empty bar)

1 set:

5 Snatch Deadlifts

5 Snatch Stand Shrug High-pull

5 Snatch High Hang Snatch

5 Muscle Snatch

5 Power Snatch (reset feet every rep)

5 Squat Snatch

Clean & Jerk Barbell Warm-Up (empty bar)

1 set:

5 High Hang Clean

5 Muscle Clean

5 Power Clean

5 Strict Press

5 Push Press

5 Push OR Split Jerk

Weightlifting

Deadlift (6,4,2,4,6,4,2,4,6)

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, alternating movements, complete:

8 Minute AMRAP:

7 AbMat Situps

6 DB Power Cleans

2 Minute Rest

8 Minute AMRAP:

7 Calorie Ski

6 Burpee Pullups

2 Minute Rest

8 Minute AMRAP:

7 Box Jump Overs

6 DB Bench Press

N.C. Kids #022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

On an 8:00 Clock, complete as many times through:

10 Jumping Jacks

8 Reverse Lunges

6 Shuttle Runs

4 Inchworms

2 Burpees

Skill Work

Metcon (No Measure)

10 Minutes:

Clean & Jerk Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

3 Pullups OR Ring Rows

6 V ups

9 Box Jumps

12 Dumbbell OR Kettlebell Swings

Written In the Sand

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

2 Rounds:

1:00 Bike (increasing intensity throughout the minute)

10 Single Arm Dumbbell Clean + Strict Press R/L

10 Single Arm Dumbbell RDL R/L

20 Alternating Leg V-Ups

– into workout prep –

Snatch Barbell Warm-up (empty bar)

1 set:

5 Snatch Deadlifts

5 Snatch Stand Shrug High-pull

5 Snatch High Hang Snatch

5 Muscle Snatch

5 Power Snatch (reset feet every rep)

5 Squat Snatch

Clean & Jerk Barbell Warm-Up (empty bar)

1 set:

5 High Hang Clean

5 Muscle Clean

5 Power Clean

5 Strict Press

5 Push Press

5 Push OR Split Jerk

Metcon

Ensley Marie (Time)

7 Rounds For Time:

2 Clean & Jerks (165/125)

7 C2B Pullups

20 Double-Unders

1 Snatch (165/125)

7 Toes-To-Bar
*Weight on barbell should be the same for both Olympic Lifts…weight should be considerably heavy on both due to there being a low number of reps!

*40 Single-Unders if doing singles.

Accessory Work

Metcon (No Measure)

3-4 sets:

10 Back Rack Bulgarian split squat R/L (light)

10 Upright DB Row R/L

10 Strict Ring Rows

Backroad Song

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:00 bike

10 Banded Squats

10 Banded Monster Walks

Metcon

Metcon (3 Rounds for reps)

With a partner, alternating Full Rounds, complete:

8 Minute AMRAP:

7 GHD/AbMAt Situps

6 Squat Cleans (135/95)

2 Minute Rest

8 Minute AMRAP:

7 Calorie Ski

6 Burpee Pullups

2 Minute Rest

8 Minute AMRAP:

7 Box Jump Overs (24/20)

6 Bench Press (135/95)
Rx+:

#155 Barbell

Burpee Bar MU

Don’t Walk Away

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Banded Shoulder Distraction/side

1:00 Banded Palloff Hold/side

Then…

2 Rounds:

200 M. Run

10 Light American KB Swings

10 Lunge W/Twist

10 Banded Chops/side

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds for Max Reps of:

AMRAP 5:

15/10 Calorie Assault Bike

20 DB Box Stepovers (55/35) (24/20)

Max DB Hang Snatches (55/35) in remaining time

-Rest 1:00-
*Only score the Reps of DB Hang Snatch EACH Round!

*You should have at the least 1 minute of Snatches each time through!

Accessory Work

3 Sets:

20 Bent over Barbell Rows

10 Tempo Goblet Squats (5 second negative, stand up fast)

1:00 Side Plank R/L

N.C. Kids #021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

“Down & Backs”

Every time complete 1 “Down & Back,” completing the number of reps given of each movement!

1-Pushups

2-Air Squats

3-Burpees

4-Tuck Jumps

then..

“Bring Sally Up”

Skill Work

-Rope Climbs (Seated to Standing Rope Climbs)

-Agility Ladder

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of: 3 Minutes of Work, 1 Minute of Rest:

3 Burpees

6 Ring Rows

9 Box Jumps

N.C. Athletics #020

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 Rounds of:

200 Meter Run

5 Burpees

5 Reps Lunge/Squat complex – (right lunge + left lunge + jump squat)

5 Hand-Release Pushups

then…

Guided Hip Mobility for Squatting

Weightlifting

Back Squat (4 x 4 (Ascending))

Every 2 Minutes, for 8 Minutes:

Back Squats:

#1: 4 reps @ 70%

#2: 4 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 85%

Metcon

Metcon (Time)

Complete For Time:

200 Meter Run

10 Squat Cleans

200 Meter Run

10 Squat Cleans

200 Meter Run

10 Squat Cleans

200 Meter Run

N.C. Kids #020

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Jog 200 M.

then…

1 Minute of each, 2 times through:

1 – Jumping Jacks

2 – Scorpions

3 – Situps

4 – Windmills

Skill Work

-Rowing

-DB Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL ROUNDS, complete AMRAP in 15 minutes:

5 Calorie Row

-Over & Back Bear Crawl

5 Box Jumps

-Over & Back Walking Lunges

Spirit In the Sky

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds of:

1:00 Easy Row

10 Single-Leg Glute Bridge (R/L)

10 Prisoner Kang Squats

10 Scorpions

10 DB Push Press

Metcon

Metcon (Time)

Complete, for time:

25/20 Calorie Row

35 Wall Balls (20/14)

-Rest 3:00-

35 Wall Balls (20/14)

50/40 Calorie Row

-Rest 3:00-

75/60 Calorie Row

35 Wall Balls (20/14)
TARGET SCORE

Target Time each set:

Set 1: 4-6 mins

Set 2: 7-9 mins

Set 3: 9-11 mins

STIMULUS

Here’s a workout where you want to work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 25-15-10)

WORKOUT STRATEGY & FLOW

Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.

Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.

Goal sets for wall balls should be 2-3 sets on each workout.

RomWOD