David Ashley Parker From Powder Springs

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 Monster Walks (Forward/Back)

10 PVC Pass Throughs

10 PVC OHS

10 Upright Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete 30 Minute AMRAP of:

60 Calorie Assault Bike

60 Single Arm DB S2O (50/35)

40 Calorie Assault Bike

40 Pushups

20 Calorie Assault Bike

20 Overhead Squats (95/65)

Accessory Work

Metcon (No Measure)

3 Sets Of:

15 Dumbbell Bench

Rest :30

10 Strict Pullups

Rest :30

Island In the Sun

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Banded Ankle Distraction/Side

1:00 Banded Hip Distraction/Side

Then…

2 Rounds:

1:00 Bike

10 Jumping Squats

20 Alternating Leg V-Ups

10 Ring Rows

Weightlifting

3 Front Squats + 4 Back Squats (3 x 1 Complex)

3 Front Squat-Rack it right into-4 Back Squats
*Every 2:00 for 6 Minutes, complete one Squat Complex. Do not rest between the Front and Back Squats. Rack the bar and immediately change grip and go into back squats.

*Complete 3 working sets of 3 Front Squats + 4 Back Squats.

*The weight should build across all three sets and should start around 70% of your 1-RM Front Squat.

*Complete 2 Warmup Sets of Front Squats and Back Squats

Warmup Sets:

1-Front Squat x 8

2-Back Squat x 8

3 – Front Squat x 5

4 – Back Squat x 5

Metcon

Metcon (3 Rounds for reps)

Every :90 Seconds, for 18 Minutes (3 Rounds) Complete for MAX REPS per Round:

1 – American Kettlebell Swings (53/35)

2 – SkiErg for Calories

3 – Wallballs (20/14)

4 – Rest

Accessory Work

Metcon (No Measure)

3 Sets:

10 Single Arm Dumbbell Lateral Box Step Up (R/L)

10 Weighted Hip Extension

10 Dumbbell Single Arm Bent Over Rows R/L

N.C. Athletics #009

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:00 Bike

10 Banded Lateral Side Step (Each Way)

10 PVC Pass Throughs

10 PVC Overhead Squats

Weightlifting

3 Front Squats + 4 Back Squats (5 Sets (E2 x 5))

3 Front Squat-Rack it right into-4 Back Squats
*Approximately 80% of Max.

Metcon

Metcon (No Measure)

AMRAP 16:

8 Pullups

16/12 Calorie Ski

24 Single Arm DB Hang Snatch

N.C. Kids #008

Crossfit North Cloud – N.C. Kids

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Warm-up

1,000 M Team Rowling (Time)

Stop Every 100 for burpees

Warm-up (No Measure)

Warmup:

10 Inchworms

20 Walking Lunges

30 Jumping Jacks

20 Situps

10 Jumping Squats

Skill Work

How to Series:

Clean & Jerks

Metcon

Metcon (AMRAP – Reps)

“Tabata”

1 – Burpees over the Bar

2 – Clean & Jerks

3 – Shuttle Runs

4 – Ring Rows

*8 Rounds of :20 Work/:10 Rest for EACH movement

*1 Minute Rest between movements

Game

“PVC Stick Game”

N.C. Athletics #008

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

12 Minute Clock:

1 Minute Assault Bike

1 Min Ski

10 Dumbbell Split Stance RDLs (Each Side)

*Start slow on machines and increase pace each round

Accessory Work

Weightlifting

Deadlift

Deadlift for load:

#1: 5 reps @ 70%

#2: 5 reps @ 70%

#3: 5 reps @ 75%

#4: 5 reps @ 75%

#5: 5 reps @ 80%

#6: 5 reps @ 80%

Metcon

Metcon (Time)

4 Sets:

15 Dumbbell Bench Press

Rest :30

15 Situps

Rest :30

200 M. Run

Rest :30

Let Her Cry

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

CrossOver Symmetry Activation

then…

2 Rounds:

50 Single Unders

20 Red Band Pullaparts

15 Prisoner Kang Squats

10 Snatch Grip Behind the Neck Push Press

5 Strict Pull Ups

Weightlifting

Snatch (5 x 3 @ 70-85%)

*There should be no misses here. All confident singles with 5 seconds rest between reps within each set

*build by feel within the range

Snatch Pull (3 x 3 @ 100%+)

* Stay tight and finish in the triple extension position

Metcon

Metcon (Time)

2 Rounds for Time Of:

96 Double Unders

24 Single-Arm Hang DB Snatch (50/35)

12 Pullups
Rx+:

8 Bar MU instead of PU.

TARGET SCORE

Time Cap: 10 Minutes

STIMULUS

This workout is all about maintaining control and your heart rate on the snatches.

Be aggressive and focus on breathing through each motion. Don’t redline.

Consistency (within 30 seconds) on each round is the goal.

WORKOUT STRATEGY & FLOW

Double unders are ideally done in 1-2 sets for the 96.

Goal for Bar Muscle ups or Pullups is 2-3 sets with a strong and aggressive pull and or turn over on the bar.

Bottom of A Bottle

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

3 Rounds:

200 M. Run

5 Inchworms

10 Glute Bridges

10 Deadlifts

*Increase deadlift weight each round to build to your first MetCon weight.

Metcon

Metcon (Time)

Complete the following for time:

21-15-9

Deadlift (225/155)

Burpees Over Bar

-Rest 2:00/change weight-

12-9-6

Deadlift (275/185)

Burpee Box Jump over (24″/20″)
TARGET SCORE

Target Timet each set: sub 7 Minutes

STIMULUS

-High intensity is what we want.

-Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpee based movements only get harder so be smart about the deadlifts and listen to your body.

WORKOUT STRATEGY & FLOW

For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

The height and difficulty on burpees increase but your pacing should stay moderate.

Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout!

Make sure if you are stepping up on the burpees you alternate legs to save your back and hips.

SCALING

Scale to finish near the target score:

21-15-9

Deadlift (155/105)

Burpee Over Bar

-Rest 2:00/change weights-

12-9-6

Deadlift (185/125)

Burpee Box Step-Overs (24/20)

Accessory Work

Shorter workout today, so get the Accessory Work in if time allows!

Metcon (No Measure)

3 Sets:

10 Weighted Strict Pull Ups (light/moderate)

15 Hammer Curl (moderate) (R/L)

20 step back lunge with Bear Hug Sandbag OR medball

N.C. Athletics #007

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds of:

15/12 Cal Ski

10 Inchworms

10 Upright Rows/Arm

Accessory Work

Bring Sally Up – Planks

Weightlifting

Power Clean (5 x 5)

Technique work:

– This will be recover and just taking it easy.

– Work on fine tuning going into a max week

– Smooth pull, speed through the middle, fast and consistent drop under the bar.

– Singles on reps

Metcon

Metcon (Time)

8 Rounds for Time of:

12 V-Ups

4 Squat Cleans

N.C. Kids #007

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

4 Station Warm-Up:

2 Minutes of each:

1- Agility Ladder

2- Rowing

3- Lateral and Forward Jumps

4- Pushups

Skill Work

How to Series:

The Sumo-Deadlift and Sumo-Deadlift High Pull

Metcon

Metcon (AMRAP – Reps)

“Fight Gone Bad-Ish”

3 Rounds For Total Reps in 17 minutes

1 minute Air Squats

1 minute Sumo Deadlift High-Pulls

1 minute Box Jumps

1 minute DB Push Press

1 minute Row

-1 minute Rest-