Insane In the Brain

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

Hot In Herre

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

9:00 Clock

20 Calorie Ski

15 Pushups

10 Scorpions

5 Inchworm

Weightlifting

Front Squat (5 x 3)

*Keep sets across – consistent in the range of 75-85% 1RM

Metcon

Metcon (2 Rounds for reps)

Complete 9 Minute AMRAP:

42 Wall Ball (20/14)

30 Toes to Bar

18 Burpee to bar

-Rest 3:00-

9 minute AMRAP

21 Wall Balls (20/14)

15 Toes-to-bar

9 Burpee to Bar

Cool Down

Walk 400m

1:00 barbell calf smash R/L

2:00 ankle dorsiflexion box stretch R/L

N.C. Athletics #016

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

2 Rounds

1:00 Bike

10 banded air squat

10 Ring Row

10 Half kneeling Single arm dumbbell press R/L

Weightlifting

Snatch (6 x 3)

Hit 6 sets of 3 singles.

This does not include your warm up sets.

– Hit a set every 90 seconds.

Paused Front Squat (5 x 3)

“Bottoms Up” Front Squat

Metcon

Metcon (4 Rounds for reps)

“Tabata” – 20 Seconds On/10 Seconds Off

1-Ski

2-Devil Press

3-Single-Unders

4-Weighted Box Stepups

N.C. Kids #016

Crossfit North Cloud – N.C. Kids

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minute Easy Jog

then…

2 Rounds of:

10 PVC Power Clean

10 PVC Push Press

10 Air Squats

Weightlifting

Push Press (5 x 5 (Building))

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 7 Minute AMRAP of:

7 Deadlifts

7 Synchronized Burpees-over-the-Bar

Rest 3 Minutes

With a partner, alternating complete movements complete 7 Minute AMRAP of:

7 Box Jumps

7 Pushups

7 Air Squats

Game

Sprint Relay

Good Vibrations

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds

1:00 Machine

15 Banded Air Squats

15 Half Kneeling Single Arm Dumbbell Press R/L

Weightlifting

Snatch (3×3, 3×2, 3×1)

Every :90 for 13:30 (9 total sets)

Sets 1-3: 3 @70-80%

Sets 4-6: 2 @75%-85%

Sets 7-9: 1 @80-90%+

*Immediately after finishing the sets of Snatches…move immediately into the 5 sets of 3 snatch grip deadlifts.

Snatch Grip Deadlift (5 x 3 – Across @ 105% 1-RM)

5 Sets of 3 Snatch Grip Deadlift (Weight is Across)

*Use 105% of your 1-RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

21/15 Calorie Row

15 AbMat or GHD Situps

9 Hang Power Snatch (75/55)

Accessory Work

3 Sets:

10 Single Arm Dumbbell Z Press

15 Dumbbell curls R/L

20 DB Lawnmower Rows R/L

Achy-Breaky Heart

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

30 Plate Hops

10/10 Suitcase Deadlift

200M Jog

Metcon

Metcon (2 Rounds for time)

With a partner, complete 10 Rounds, alternating Full Rounds for Time:

10/7 Calorie Row

10 Box Jumps (24/20)

– Rest exactly 5:00 then… –

Complete For Time, partitioning as desired:

800 M. Run

40 Power Cleans (155/105)

20 Burpee Pullups

Cool Down

Glute Smash 1:00 R/L

Spiderman Lunge Stretch 2:00 R/L

Pigeon Pose 2:00 R/L

Shattered

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Assault Bike

Then…

2 Rounds of:

10 Scap Pullups

10 V-Ups

10 Barbell Good Mornings

10 Banded Air Squats

Weightlifting

Front Squat (5 x 6 (E2MOM x 5))

Every 2:00, for 10 Minutes (5 Sets) complete 6 Front Squats.

*Build in weight to a heavy set of 6 for today!

*Don’t crash at the bottom, maintain core tightness and explode out of the bottom of the squat.

*Focus on your breathing. Breathe in and out at the top of the rep and press out through your midsection while actively moving the weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15 of:

15 Pullups

30 Front Rack Reverse Lunges (95/65)

15 Shoulder-to-Overhead (95/65)