Hooked On A Feelin’

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

10/7s Calorie Bike

5 Burpees

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

5 Hand-Release Pushups

– into workout prep –

2 Rounds:

(1. With PVC, 2. With Empty Barbell)

7 Snatch Grip DL

7 Snatch High Pull

7 High Hang Power Snatch

7 Muscle Snatch

7 Snatch Drops (power position)

7 Power Snatch

Then…

Warmup to MetCon Power Snatch Weight…

Metcon

Metcon (2 Rounds for time)

Complete 2 sets: (New Set Every 8 Minutes)

30 Power Snatches (95/65)

*Every minute starting with 0:00 perform 5 Bar Facing Burpees.

*New Set Every 8 Minutes
TARGET SCORE

-Target Time each set: 4-6 mins

-Time Cap each set: 8 minutes

-Your rest time is the remaining time in the 8 minute window.

RX+:

Complete 2 Sets (New Set Every 8 Minutes):

30 Power Snatches (135/95)

*Every minute starting with 0:00 perform 5 Bar Facing Burpees*

STIMULUS

-Chip away at the reps and hit the ground running on the burpees.

-The workout is designed to hurt so push the pace to stay ahead.

WORKOUT STRATEGY & FLOW

Goal for power snatches is to try and hit a big touch and go set off the start.

Then once a round has gone through it’s all about maintaining high output.

Touch and go or singles are fine as long as you keep moving during the time left in the minute each time.

For the burpees make sure as soon as the minute changes that you get moving fast and don’t stop. Goal is under 20 seconds.

Make sure to give yourself a 5-10 second buffer before the start of the new round. This way you can breathe for a few seconds and gather yourself before the burpees!!

A good aim is 30-35 seconds of Power Snatches each round.

Extra Credit

Metcon (Calories)

“Bermuda Triangle”

2 minute Max Calorie Row

-1 minute rest-

2 minute Max Calorie Ski

-1 minute rest-

2 minute Max Calorie Assault Bike
Complete this workout after the MetCon for today! This is a quick test of how hard you can push monostructural movements!

This workout is a active recovery type but still wanting to push ourselves outside of our comfort zone.

Goal is trying to maintain a moderate/fast pace while keeping a consistent calorie count across the board.

WORKOUT STRATEGY & FLOW

The row will be the easiest part off the start so don’t come out to hot or to slow. Find that comfortable, moderate pace and hold on!

Ski erg will tax the arms quick so remember to use total body. Cycling the arms out and relaxing them allowing the recoil to do the work back to the top will help in getting a breath between pulls.

Assault Bike will be the hardest part of the workout so push athletes to use the first 10-15 seconds to get the rpms rolling and then settle into a comfortable pace. Drive with the legs and Push/Pull with the arms while maintain a somewhat upright position to breathe.

Accessory Work

3 Sets:

1:00 Bear Hug Medball Front Rack Marching (light/moderate weight)

10 Lateral Step Up Bear Hug Medball R/L (light/moderate weight)

10 AbMat Situps with Medball

N.C. Athletics #019

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

10 Calorie Ski

10 Single Leg Dumbbell RDL R/L

20 Alternating V Ups

10 Single Arm Dumbbell Shoulder Press R/L

Weightlifting

Push Press (Heavy 1-Rep)

Work up to a Heavy Single in 10 mins.

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

2@50%

2@60%

1@70%

1@75%

1@80%

Metcon

Metcon (Time)

12 Pullups

12 Bench Press

12 Calorie AirBike

12 Pullups

12 Bench Press

12 Calorie AirBike

12 Pullups

12 Bench Press

12 Calorie AirBike

12 Pullups

12 Bench Press

Erase My Scars

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-then-

2 Rounds of:

10 Single Leg Dumbbell RDL R/L

20 Alternating V Ups

10 Single Arm Dumbbell Shoulder Press R/L

Weightlifting

Deadlift (3×5, 3×3, 3×1)

Take 12 Minutes to complete the following sets, weight is building across all sets.

Try and keep within the suggested percentage ranges!

3×5 @70-75%

3×3 @75-80%

3×1 @80-85%

Metcon

Metcon (2 Rounds for reps)

Complete the Following:

10 Minute AMRAP:

6 Power Cleans (135/95)

12 Handstand Pushups

12 Toes-to-Bar

-Rest 5:00-

10 Minute AMRAP:

3 Power Cleans (185/125)

6 Handstand Push Ups

6 Toes-to-Bar
TARGET SCORE:

Target rounds each set: 4-6

RX+:

10 minute AMRAP

6 Power Cleans (185/125)

12 Strict Handstand Push Ups

18 Toes to Bar

-Rest 5:00-

10 minute AMRAP

3 Power Cleans (225/155)

6 Strict Handstand Push Ups

9 Toes to Bar

STIMULUS:

Some heavy cleans and moderate gymnastics will test all skill levels. Goal is to move consistently throughout the 10 mins.

WORKOUT STRATEGY & FLOW:

Power Cleans should be completed in singles while trying to maintain a rep every 5-8 seconds.

Goal for HSPU is 1-2 sets, but make sure to scale according to skill level.

Break sets early before muscle failure.

For T2B try and stay consistent with sets based on what is comfortable.

Grip and shoulders will get tired so make sure to keep the hips and legs popping!

Breaking the Habit

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 1 Round:

2:00 Machine

30 Plate Hops

20 V Ups

10 Strict Pullups

Metcon

Metcon (3 Rounds for time)

With a Partner, Complete:

100 Double Unders (each, at the same time)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on Assault Bike then switch)

100 Hand-Release Pushups

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on AB then switch)

100 Double Unders (each, at the same time)

-Rest until 15:00-

With a Partner, Complete:

100 Double Unders (each, at the same time)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on Assault Bike then switch)

50 Synchro Burpee Box Jump Overs (24/20)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on AB then switch)

100 Double Unders (each, at the same time)

-Rest until 30:00-

With a Partner, Complete:

100 Double Unders (each, at the same time)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on Assault Bike then switch)

20 Rope Climbs

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on AB then switch)

100 Double Unders (each, at the same time)

Cool Down

Banded hamstring stretch 2:00 R/L

Lat smash 2:00 R/L

Downward Dog to Cobra 2:00

Holy Diver

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Jog

Then…

2 Rounds:

5 Inchworms

10 Banded Good Mornings

15 Goblet Squats

20 Lateral Box Stepups

Metcon

Metcon (Time)

For Time:

9 Chest-to-Bar Pullups

36 Thruster (75/55)

9 Chest-to-Bar Pullups

-Rest 2:00-

7 Chest-to-Bar Pullups

28 Thruster (95/65)

7 Chest-to-Bar Pullups

-Rest 2:00-

5 Chest-to-Bar Pullups

20 Thruster (115/85)

5 Chest-to-Bar Pullups

Accessory Work

Metcon (No Measure)

3 Rounds OF:

60 sec Side Plank R/L

10 Dumbbell Bench

10 Single Arm Dumbbell RDL R/L

RomWOD

N.C. Athletics #018

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds of:

1:00 Assault Bike

10 banded side step R/L

10 banded forward/backward step

10 Pushups

10 lateral box step up R/L

Metcon

Metcon (3 Rounds for reps)

AMRAP 7:

30 Back Squat (225/145)

20 Hand-Release Pushups

10 Box Jump 42″/36″

-Rest 3:00-

AMRAP 7:

30 Back Squat (225/145)

20 Hand-Release Pushups

10 Box Jump 42″/36″

-rest 3:00-

AMRAP 7:

30 Back Squat (225/145)

20 Hand-Release Pushups

10 Box Jump 42″/36″

N.C. Kids #018

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Team “Row” – Ling

Row 1000 Meters

-stopping and switching every 100 meters

-# of meters over or under is the amount of burpees you must complete!

Metcon

Metcon (4 Rounds for reps)

“Tabata” – :20 on/:10 off

1- Row for Calories

2- Air Squats

3- DB Snatches

4- Toes-to-Bar or Hanging Leg Raises

*Rest 1:00 between movements

N.C. Athletics #017

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 – 5 Minute Row

Crossover Symmetry Activation

Then…

2 Rounds:

10 Banded Lateral Side Step

10 Banded Monster Walk

10 Russian Kettlebell Swing

10 Single Arm Dumbbell Strict Press (R/L)

Then…

PVC Class Warmup

Then…

5 Rounds of: (Ascending weight to MetCon weight)

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Cool Down

Glute/Quad Smash 1:00 R/L

Pigeon Pose 2:00 R/L

Foam Roll Shoulders/Upper Back 2:00

V Sit Stretch 2:00

N.C. Kids #017

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Minute “Circle Run” in the Gym.

then…

10 Situps -> 5 Burpees

Bear Crawl to opposite end

5 Pushups -> 10 Air Squats

Walking Lunge to opposite end

10 Air Squats -> 5 Pushups

Bear Crawl to opposite end

10 Situps -> 5 Burpees

Walking Lunge to opposite end

Skill Work

Skill Session w/PVCs:

Single-Arm DB Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Jumping Jacks

15 Box Stepups

10 Single Arm Thrusters (5/arm)

5 Situps