My Own Worst Enemy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds of:

1:00 Row

10 Goblet Squats

10/10 Single Arm Dumbbell Strict Press

5 Strict Pull Ups or 10 Bent-Over DB Rows

Weightlifting

Bench Press (5 x 5 – Across)

5 Sets of 5 Reps:

@73-78% (Use same weight across)

Metcon

Metcon (4 Rounds for time)

Complete 4 Sets for Times (1 Set every 5:00)

21/16 Cal Row

15 Thruster (95/65)

9 Chest-to-Bar Pullups (OR 6 Bar Muscle-Ups)
TARGET SCORE

Target Time each set: Sub 4 Minutes

STIMULUS

Go hard each set and try to hang on! We are working that sprint like stimulus so go for it!

Make sure weight and reps are maintainable for unbroken sets through the first 1-2 rounds.

WORKOUT STRATEGY & FLOW

For the calorie row make sure to get the fan moving fast off the start, use the “rowing sprint start” then settle into a pace and wind down the last few calories. Goal is sub 1:10.

The thrusters will be tough after the row but push for unbroken sets. Breathe at the top of each rep and don’t stop squatting. Squeeze your hips through extensions to help propel the bar overhead.

Goal for Bar Muscle Ups/C2B is unbroken or 2 sets. So make sure to get some chalk and be aggressive with the pull to the bar.

SCALING

The Scaling aim is to maintain unbroken sets for as long as possible and have at least 1 minute of rest.. Scale weight and reps to maintain the stimulus.

Scale to finish near the target score:

7 Sets

(1 Set every 5:00)

18/15 calorie row

12 thruster 95/65

6 bar muscle up

Don’t Rock the Jukebox

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

12 Minute Clock:

1:30 Assault Bike

10 Lunge w/ Elbow to The Floor

15 Goblet Squats

20 Deadbugs

Metcon

Metcon (Time)

With a Partner, complete 3 rounds for time of:

50/40 Calorie Row

50 Hang Snatch (75/55)

50 Toes to Bar

50/40 Calorie Ski
TARGET SCORE

Target Time each set: sub 10 Minutes

STIMULUS

This workout is high volume upper body pulling and grip building with gymnastics working on building shoulder and core capacity with a high heart rate.

WORKOUT STRATEGY & FLOW

Row/Ski: let’s keep this moderate/fast.

Snatches: Go for sets of 5-10, you get to rest when your partner works.

Toes to bar: Aim for sets of 5+.

Cool Down

1:30 Adductor smash R/L

2:00 Goblet Squat stretch (Push knees out)

1:30 lat smash R/L

2:00 banded lat stretch R/L

Double Vision

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Ski

15 Banded Lateral Side Step (Each Way)

15 Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

5 Inchworms

Metcon

Metcon (Time)

4 Sets for Time of:

40 air squat

10 Burpee Pullups

20/15 calorie air bike

10 Deadlifts (225/155)

-Rest 3:00 between sets-
TARGET SCORE

Target Time each set: 6 minutes

Time Cap each set: 8 minutes

STIMULUS

We are focusing on high intensity chipper intervals to push bigger, faster sets of movements

WORKOUT STRATEGY & FLOW

Air Squat: Keep these smooth and unbroken as much as you can.

Burpee Pullups: Go for constant “unbroken” movement each set!

Air Bike: Stay aggressive here and aim to keep watts 350/275+

Deadlift: This should be a heavy weight you can hit sets of 3-5+ fatigued.

**Don’t use over 80% 1RM

Cool Down

Cobra to Downward Dog 2:00

Couch Stretch 2:00 R/L

N.C. Kids #012

Crossfit North Cloud – N.C. Kids

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Warm-up

1,000 M Team Rowling (Time)

Stop Every 100 for burpees

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*Complete as a team in 20 “Rounds of Cindy”

*Alternate Movements

*5 Pullups/10 Pushups/15 Air Squats

Work Hard, Play Hard

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Machine

20 Plate Hops

10 Single Arm Dumbbell RDL (Each Side)

10 Single Arm Dumbbell Strict Press (Each Side)

-Then-

Modified Burgener Warmup

Clean and Jerk

10 x Clean Grip DL

10 x High Elbows

10 x Muscle Cleans

10 x Push Press

10 x Clean and Jerk

*Empty Barbell

Weightlifting

Power Clean (Heavy 1.1)

Heavy Double

*NOT touch’n go

*Build by feel as you will and stop well before failure.

*Work on sinking under the bar and staying above parallel

*No wide feet catches

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets Of:

3:00 AMRAP

5 Clean and Jerks (95/65)

10 Box Jumps (24/20)

– rest 1:00 b/t sets –

*Weights increase each set.

Set 2: 4x (115/75)

Set 3: 3x (135/85)

Set 4: 2x (155/95)

Set 5: 1x (185/105)
TARGET SCORE

Target number of Rounds each set: 3+

STIMULUS

We want continuous movement for the entire 3 minutes.

Make sure that the weight is sustainable…go unbroken as long as possible!

Remember just because it feels good off the start doesn’t mean that’s the case after a set or 2.

Goal is consistency! Push to maintain number of rounds each set with decreasing reps of C&J.

WORKOUT STRATEGY & FLOW

For the Clean and Jerk weight, it should be no heavier than 60% of max for round 1 and no heavy than 85% 1RM for the last round.

Box jump reps are steady with a step down from each rep ideally.

No rebounding to avoid unnecessary achilles stress. The step down will help maintain a controlled heart rate so the you have the ability to hit the clean and jerks unbroken.

Rx+:

5 Sets:

3:00 AMRAP

5 Clean and Jerks (135/95)

10 Box Jumps with Step Down (24/20)

– rest 1:00 b/t sets –

Set 2: 4×155/105,

Set 3: 3×185/125,

Set 4: 2×205/145

Set 5: 1×225/155

*All reps must be touch’n go

Accessory Work

Metcon (No Measure)

3 Sets:

20 Dumbbell Cuban Press

Rest :30

1:00 Push Up Plank Hold

Rest :30

99 Problems

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Airbike

10 Banded Lateral Side Step (Each Way)

10 Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

10 Inchworms

10 Barbell Deadlifts *Increase weight each round

Weightlifting

Deadlift (E:90 x 10 (Build))

Every :90 seconds for 15 minutes (10 sets) complete 3 Touch-N-Go Deadlifts

*Build to a Heavy NO BOUNCE 3-Rep for today…lift like you’re in a library!

*Do not let you Back Round.

* Pull your shoulders back, tighten your core and BRACE!

*Hips and Shoulders should rise together, and keep your hips down to wedge under the bar after clearing your knees.

*Drive through your heels…think pressing the ground away instead of “lifting” the bar.

Metcon

Metcon (Time)

Complete For Time:

30-25-20-15-10

Calorie Ski

GHD or AbMat Sit Ups
TARGET SCORE

Target Time: Sub 10 minutes

Time Cap: 12 minutes

STIMULUS

Skiing and GHD’s are a fun but deadly core combo. We want to push the pace and learn to use total body on these movements.

WORKOUT STRATEGY & FLOW

For Ski goal is to finish the first set in under 1 minute 45 seconds and then look to shave about 15 seconds off each round.

GHD’s should be done using the arms to help propel the body up each rep. Squeeze your hips and be explosive with every rep.

SCALING

The Scaling aim is for athletes for non-stop movement and being comfortable on GHD’s. or AbMat. Scale reps and movement to maintain stimulus.

Scale to finish near the target score:

25-20-15-10-5

Calorie Ski

GHD Sit Up

Accessory Work

Metcon (No Measure)

3 sets

15 Barbell Reverse Curl (Pronate Grip)

10 Hip Extensions

5 Strict Pull Ups

N.C. Kids #010

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Run 200 M.

then…

2 Rounds of:

15 Good Mornings

10 Jumping Lunges

5 Inchworms

Skill Work

How To:

Bench Press

Pullups/Banded/Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

9 Burpees over the Bar

6 Hang Cleans

3 Pullups

Game

Metcon (No Measure)

Rock Paper Scissors (home edition): use stepping stones, chalk circles, etc to lay out a hopping course, or just stand facing each other. If hopping: meet in the middle or one person can stand at one end and the other hops to them (take turns!). Whoever wins the rock-paper-scissors battle does one rep, the other person does two reps of whatever movement you choose. We recommend you mix it up to get your whole body exercising!

Black Hole Sun

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:30 Ski

10 Ring Rows

10 Push Up to Downward Dog

Metcon

Metcon (5 Rounds for time)

Complete 5 sets for Times: (1 set every 6:00)

12 DB Bench Press (50/35)

12 Pullups

24 Pushups

100 Ft. Farmer’s Carry: (70/53 KB in Each Hand)
Rx+:

DB Bench (55/40)

Strict Pullups

TARGET SCORE

Target Time each set: 4:30

Time Cap each set: 5:30

STIMULUS

We are working on upper body pressing muscular endurance (horizontal plane) and pulling muscular endurance.

WORKOUT STRATEGY & FLOW

Bench Press: This should be done in 1-2 sets throughout.

Pullups: Aim for sets of 3+

Push ups: pick manageable sets and go. The volume of these will add up (120) with the bench press (60)

Farmer’s carry: use a heavy weight you can keep unbroken for 100 ft.

SCALING

The Scaling aim is to be able to keep bigger sets of bench and not stop moving on the other 3 movements.

Scaling option to finish near the target score:

5 sets (1 set every 6 Minutes)

12 bench press 115/80

8 Pullups

18 Pushups

100′ Farmers Carry

Accessory Work

Metcon (No Measure)

2 Rounds of:

7 turkish get ups (light/moderate) R/L

14 Single Arm Kettlebell RDL R/L

21 weighted single leg glute bridge (light) (off a bench or box) R/L