Kickstart My Heart

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Machine

10 Banded Lateral Side Step (Each Way)

10 Banded Monster Walk (Forward/Backward)

20 Banded Air Squats

20 Deadbugs

-Then-

Modified Burgener Warm Up for Squat Clean: (Empty Bar)

5 x Clean Grip DL

5 x High Elbows

5 x Muscle Cleans

5 x Power Cleans

5 x Front Squats

5 x Squat Cleans

*When finished, warmup to squat clean weight for MetCon.

Metcon

Metcon (3 Rounds for time)

3 sets:

4 rounds

8 Toes-to-bar

4 Squat Clean (185/115)

-rest 3:00 b/t sets-
TARGET SCORE

Target Time each set: 6 minutes

STIMULUS

Heavy barbells with toes to bar are always “fun”.

Be confident with the clean and attack the t2b for fast transitions.

Looking for consistency with times for each set.

WORKOUT STRATEGY & FLOW

For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence.

Clean should not be over 75% of 1RM

Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 sets.

Goal is trying to stay around 1:20-1:40 per round. For sure under 2:00.

SCALING:

Scaling Goals:

Unbroken toes to bar sets and a moderate/heavy barbell weight.

Rx+:

3 sets of:

4 rounds

12 Toes-to-bar

4 Squat Clean (225/155)

-rest 5:00 b/t sets-

Accessory Work

Metcon (No Measure)

3 sets

15 Windmills (light/moderate)

25 Ring Push Up

75 Second Side Plank (R&L)

Shout At the Devil

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

400 Meter Jog

then…

2 Rounds of:

10 Russian Baby Makers

10 DB Sotts Press/Arm

10 Cossack Squats/Leg

10 Upright Rows/Arm

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two complete AMRAP 24 of:

5 Man-Makers (50/35)

8 Toes-to-Bar

13 Box Jumps (24/20)

*400 Meter Run

Partner A runs 400 meters, while Partner B performs works through the triplet.

Partners switch when Partner A returns.

Partner B then runs a 400 M. while Partner A picks up where B left off.

RomWOD

The Next Episode

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds Of:

1:00 Easy Ski

20 Banded Good Morning

10 Split Stance Kettlebell RDL R/L

0:30 Side Plank R/L

Weightlifting

Deadlift (Today’s 1-RM)

Climb to today’s 1-RM.

*Remember that this is the beginning of a strength cycle, so we are simply setting a current baseline to work from.

*Don’t let form breakdown, this should be a max with very well executed form.

*Brace your core, pull your hips under and hinge the bar off the ground, pressing through your heels instead of “lifting the bar off the ground.”

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps Possible in 20 Minutes of:

250 Meter Ski

800 Meter Bike

250 Meter Row

Accessory Work

Metcon (No Measure)

3 Rounds:

5/5 Turkish Get Ups

30 Hip Extensions

20/20 Banded Hamstring Curls

N.C. Kids #006

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Jog

then…

2 Rounds of:

10 Pushups

10 Air Squats

10 Single Leg Lateral Jumps (Left)

10 Single Leg Lateral Jumps (Right)

Skill Work

Metcon (No Measure)

How to Series:

Rope Climbs & Seated to Standing Rope Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

7 Box Jumps or Step-Ups

14 Alternating Dumbbell Snatches

7 Burpees

N.C. Athletics #005

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:30 Machine

15 Banded Lateral Side Step (Each Way)

15 Banded Air Squat

15 Upright Rows/Arm

:30 Bar Hang

Weightlifting

Bench Press (4 x 5)

Bench Press for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 70%

Deadlift (4 x 5)

Deadlift for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 DB Power Clean

5 Burpees over DB

N.C. Kids #005

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

“Tabata”

4 sets for each movement:

:20 Work/:10 Rest

Burpees

Situps

Box Step Ups

Pushups

Skill Work

How to Series:

Deadlift

-Safe

-Flexed Back

-Lift with your legs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

5 Deadlifts

5 Hand Release Pushups

Run 200 M

Game

Choose a person to be the caller

then…

Set up at one end of the space about 15-20m away from the others. When they say green light the others move towards them.

When they say red light they must stop.

Choose different movements to move across the area.

Money Maker

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Row

then…

20 Banded Lateral Side Step (Each Way)

20 Banded Monster Walk (Forward/Backward)

20 Goblet Squats

1:00 Banded Palloff Hold (Total)

-Then-

1:00/side Banded Ankle Distraction

1:00 Front Rack Mobility/Tricep Smash

Weightlifting

Back Squat (1-RM)

*Take 12 Minutes to build to today’s 1-RM Back Squat.

Suggested Rep Scheme:

Set 1: 5 Reps @ 60%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 85%

Set 5: 2 Reps @ 90%

Set 6: 1 Rep @ 95%

Set 7: 1 Rep @ 95%+

Set 8: Test 1-RM

Metcon

Metcon (Time)

27-21-15-9

Front Squat (135/95)

*Complete 10 C2B Pullups at the beginning and end of the workout as well as in between rounds of Front Squats.
WORKOUT FLOW

10 C2B Pullups

27 Front Squats

10 C2B Pullups

21 Front Squats

10 C2B Pullups

15 Front Squats

10 C2B Pullups

9 Front Squats

10 C2B Pullups

TARGET SCORE

Time Cap workout 15 minutes

STIMULUS

It’s going to blow up the core and push lower body work capacity with front squats.

Accessory Work

Metcon (No Measure)

3 sets:

30-60sec Plank (elbows)

15 Barbell Bent Over Rows

10 Banded Upright Row

Knockout

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

200 M. Run

20 Alternating Leg V-Ups

10 Upright Rows

1:00 Handstand Hold

Metcon

Metcon (Time)

Complete For Time:

50 GHD/AbMat Sit Up

5 Rope Climb

50 Handstand Push Up

50 GHD/AbMat Sit Up

5 Rope Climb
Rx+:

Complete For Time:

50 GHD/AbMat Sit Up

5 Legless Rope Climb

50 Strict Handstand Push Up

50 GHD/AbMat Sit Up

5 Legless Rope Climb

TARGET SCORE

Target Time: 15 Minutes

STIMULUS

High reps gymnastics trying to be smart with manageable sets on everything. This will be all upper body muscular endurance.

WORKOUT STRATEGY & FLOW

GHDs/Situps: Aim in as big of sets as you can

Rope Climb: Be smart, manage your rest and make sure you are ready.

Handstand push ups: Come out with a big set and then push to right before failure.

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Split Stance RDL

10/10 Single Arm Kettlebell Rack Split Squat

1:00 Active Goblet Squat Hold

N.C. Athletics #004

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 rounds:

1:00 Machine

10 Burpees

10 Banded Lateral Side Step (Each Way)

– Part 2 – (together)

Modified Burgener Warm Up

* Use Empty Barbell

2 Sets:

Clean

5 x Clean Grip DL

5 x High Elbows

5 x Muscle Clean

5 x Push Press (behind the neck)

5 x Power Clean

Weightlifting

Power Clean (10 x 1)

Technique work:

– For this we will use a weight range so you can go by how your body feels

– You can add weight or stay the same for each set (stay within the range)

– Focus on consistent landing position with active shoulders

– Rest as needed b/t sets

* try and go a little heavier than last set of 1.

* Complete a set every 1:00

Metcon

Metcon (Time)

For Time:

100 Calorie Row