Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds of:

1:00 Shuttle Runs

1:00 Burpees

1:00 Jumping Jacks

Skill Work

Metcon (No Measure)

How to Series:

1. Kipping Swing

2. Hanging Leg Raise

3. Knee-to-Elbow

4. Toes-to-Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

5 Toes to Bar or Hanging Knee Raises

5 Push Press

20 Lateral Jumps

Game

Metcon (No Measure)

Build Relay:

Set up a stack of plates.

Make sure you pay attention to exactly how the plates are arranged.

Have them take a piece at a time to the other side of the gym and try to construct the structure exactly as you had it built!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

CrossOver Symmetry Activation

then…

2 or 3 Rounds of:

1:00 Machine

50 Single Unders

10 Banded Lateral Side Step (Each Way)

10 Banded Monster Walk (Forward/Backward)

– Part 2 –

Modified Burgener Warm Up

* Use Empty Barbell

2 Sets:

Snatch

5 x Snatch Grip DL

5 x High Elbows

5 x Muscle Snatch

5 x Snatch Grip Push Press (behind the neck)

5 x Power Snatch

Weightlifting

Snatch (1 – RM)

Take 12-15 Minutes to build to today’s 1-RM.

*This may be either a power or squat snatch.

*You should do around 15-20 reps to build to a true 1-Rep Max.

Metcon

Metcon (Time)

Complete For Time:

200 Double Under

20 Snatch (135/95)

200 Double Under

20 Clean and Jerk (155/105)
Rx+:

200 Double Under

20 Snatch (145/100)

200 Double Under

20 Clean & Jerk (165/115)

TARGET SCORE

Target Time: Sub 12 minutes

STIMULUS

Attacking this workout with ~10 minute time frame looking for high intensity moving moderate barbell weights.

WORKOUT STRATEGY & FLOW

Double Unders: go for big sets. 4 sets of 50 with brief pause is a good strategy.

Snatch: This should not be over 75% 1RM power snatch. 20 reps can be fast singles and should take under 3 minutes. They are ideally all power and smooth reps

Clean and Jerk: This should not be over 750% 1RM power clean and jerk. 20 reps can be fast singles and should take under 3 minutes. They are ideally all power clean and push jerk as smooth reps.

SCALING

Scale to finish near the target score:

150 Double Under

20 Snatch 115/75

150 Double Under

20 Clean and Jerk 135/85

Mobility

5:00 easy bike

1:00 Quad smash R/L

2:00 Couch Stretch R/L

2:00 pigeon pose R/L

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

3 Rounds of:

10 Calorie Bike

10 Lunge W/Reach

10 Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 30 Minute AMRAP:

500 Meter Ski

100 Single Arm DB Hang Clean & Jerk (50/35)

500 Meter Ski

50 Weighted Box Step Overs (50/35)

500 Meter Ski

50 DB Bench Press (50/35)

500 Meter Ski

50 AbMat Situps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Ankle Distraction x :60/side

Banded Hip Distraction x :60/side

Then…

2 Rounds of:

1:00 Bike

15 Barbell Strict Press

15 Prisoner Kang Squats

15 AbMAt Situps

Then…

*Warm Up to Thruster Weight

Metcon

Metcon (Time)

4 Sets:

400 Meter Run

20 Box Jump Over (24/20)

10 Thrusters (135/95)
TARGET SCORE

Target Time each set: Sub 20 Minutes

STIMULUS

This is a middle length time domain workout, not a sprint type workout.

WORKOUT STRATEGY & FLOW

Moderate pace on the run, don’t burn your legs out for the box jumps and thrusters.

Keep the box jumps at a smooth pace.

The thrusters should be completed unbroken or in two sets. Rest a few seconds before you pick up the barbell to ensure you can do them in two sets or less.

Accessory Work

Metcon (No Measure)

3 Rounds Not For Time:

10 Strict Pull Up

10 Bent Over DB Row/Arm

10 Bent Over Flys

RomWOD

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Jog 200 Meters

then…

20 Walking Lunge Steps

15 Burpees

10 Situps

5 Inchworms

then…

“Bring Sally Up” – with Squats

Skill Work

How To Series:

Pushups – Do them correctly to get the most out of them!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Box Jumps or Stepups

5 Shuttle Runs (over/back)

10 DB Snatch

Game

Red Light Green Light:

Choose a person to be the caller. Set up at one end of the space about 15-20m away from the others. When they say green light the otehrs move towards them. When they say red light they must stop. Choose different movements to move across the area.

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds of:

10/8 Calorie Ski

10/10 Single Arm Dumbbell Strict Press

5 Inchworms

Weightlifting

Take 10 Minutes to work through the 4 sets of Bench Press.

then…

Take 10 Minutes to work through the 4 sets of Deadlift

*The weight on both is ascending over the course of the 4 sets.

*Start light and maintain EXCEPTIONAL form especially on the deadlift.

Bench Press (4 x 5 (Ascending))

Bench Press for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Deadlift (4 x 5 (Ascending))

Deadlift for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Deadlifts are Dead-Stop, lift like you are in a library!

Metcon

Metcon (Time)

Complete the following for time:

Buy-In: 30/24 Calorie SkiErg

then….

3 Rounds of:

20 Pushups

20 Box Jumps

20 Russian KB Swings

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

4:00 Row Easy

-Then-

3 Rounds:

:30 Moderate to Hard Effort

5 Lateral Burpees Over Rower

-Rest :30 b/t Rounds-

-Then-

PVC Clean & Jerk Skill Session

Weightlifting

2 Power Cleans + 1 Jerk (6 x 2 Every 2:00)

1 set = 1 Power Clean + 1 Power Clean & Jerk
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 a good catch position.

– Pause at the top before going into the Split Jerk.

– If Stability is an issue than pause in the catch (split) for 2-3 secs to gain control.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds & Reps possible in 12 Minutes of:

20 DB Snatch

200 M. Run

10 AbMat Situps

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2:00 Easy Row

-Then-

3 Rounds:

10 Dumbbell Push Press

10 Air Squats

Skill Work

Metcon (No Measure)

How to Series:

Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 12 min AMRAP, alternating movements of:

1 Trip Through Agility Ladder

3 Thrusters

5 Ring Rows

3 Pushups

1 Over and Back Bear Crawl

Game

Stop, Drop, & Roll

Start off moving across a field (run, hop, bear crawl, backpedal, etc. – Keep changing it up!).

A designated caller shouts “Stop” (freeze), “Drop” (hit the ground), “Roll” (log roll).

Take turns being the “caller”.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

200 M. Run

15 Banded Lateral Side Step (Each Way)

15 Barbell Deadlifts

15 Barbell Hang Muscle Snatch

Weightlifting

Power Snatch (6 x 1.1.1)

Every 2:00 for 12 minutes (6 sets) complete 3 single snatches.

*Build across all sets to today’s heavy 3 rep.

*All sets should be three singles with approximately 5 seconds of rest in between each.

Metcon

Metcon (2 Rounds for time)

2 Sets:

15-12-9

Row Calories

Burpees Over Rower

-Rest 2:00 between sets-
TARGET SCORE

Target Time each set: Sub 6 Minutes

STIMULUS

This is a sprint workout.

Push harder than you think you can!

WORKOUT STRATEGY & FLOW

Hard pace on the row. Goal pace: 1200+/1000+

Fast pace on the burpees.

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Weighted Side Plank Rotations

15 Glute Ham Raise

:45 Elevated Single Leg Glute Bridge

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minute Clock:

15/12 Cal Ski

10/10 Single Arm Dumbbell RDLs

20 Alternating Leg V-Ups

10 Kip Swings

Metcon

Metcon (3 Rounds for time)

3 Sets (1 Set every 10 Minutes)

30/24 Calorie Skierg

15 Power Clean (155/105)

30 GHD/AbMAt Sit Up

15 Ring Dips
TARGET SCORE

Target Time each set: 6 Minutes

STIMULUS

This is a high heart rate + muscle endurance workout.

You will be fatigued on the Ring Dips, smart sets here!

WORKOUT STRATEGY & FLOW

Smart pace on the ski erg.

Don’t rush the cleans or ghds/sit-ups.

Accessory Work

Metcon (No Measure)

3 Rounds:

1:00 Weighted Marching

10/10 Weighted Step Back Lunge to Step Up

30 Weighted Alternating Curtsy Lunge