CrossFit – Fri, May 12

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Easy Cardio

then…

3 Sets:

10 Cossack Squats/Side

5 Double DBStraddle Seated Z Press

10 Single Arm Banded Lat Pull Downs (10 each side)

Weightlifting

2 Power Cleans + 1 Jerk ((2+1) x 5: Building)

1 set = 1 Power Clean + 1 Power Clean & Jerk
2 Clean + 1 Pause Split Jerk @ 6/10 RPE

2 Clean + 1 Pause Split Jerk @ 7/10 RPE

2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

2 Clean + 1 Pause Split Jerk @ 8/10 RPE

2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE

*Pause in the receiving position of jerk for 3 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 20:

40 Wallballs (20/14)

20 Clean & Jerks (135/95)

10 Synchronized Burpees-Over-the-Bar

CrossFit – Wed, May 10

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

2:00 Row (moderate)

1:00 Pigeon Stretch/Side

10 Single Arm Dumbbell High Pull (moderate) (each side)

10 Single Arm Dumbbell Front Squat (moderate) (each side)

10 Pushup to Downward Dog

-Then-

Warm Up to Bench Press Starting Weight

Weightlifting

Bench Press (5,3,1,1,1,1,1)

5 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

1 Bench Press @ 7.5/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Metcon

Metcon (Time)

Complete For Time:

75 Hang Squat Cleans (75/55)

*Every time you break, perform:

5 Box Jumps (24/20)

5 Strict Ring Dips OR 10 Kipping Ring Dips
Rx+:

Complete For Time:

75 Hang Squat Cleans (75/55)

*Everytime you break, perform:

5 Box Jumps (30/24)

10 Strict Ring Dips

Target Time:

Target Time: sub 10minutes

STIMULUS and GOALS:

How to Pace:CHALLENGE! You have a chance here to ride the line between redlining and quitting. Push yourself and see where you can find that sweet spot in between!

How it should Feel:GRIPPY and MUSCULAR ENDURANCE! The forearms and legs will be burning in this one!

*Warmup Focus:Open up your hips and low back to help with that as well.

WORKOUT STRATEGY & FLOW:

Hang Squat Clean: Hook Grip and Rip! Find a fluid motion and we’d love for you to open up with 10-15+ at a time.

*Make sure to stand up all the way and not short change any reps.

Box Jump:Use your arms here and get a steady 5 reps each set.

(Strict) Ring Dip: These can get tough but you can drop to quick sets of 2-3s as needed. Stay smooth on these before you get back to the bar.

*See below for scaling, first try doing 5 strict ring dips, if still need more scaling, scale to 10Kipping Ring Dip, if needed then add bands or complete matador dips.

CrossFit – Tue, May 9

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

1:00 Thoracic Can-Opener

then…

2 Sets:

10 PVC Passthroughs

10 Cossack Squats/Side

then…Optional Snatch Warmup:

1) Burgener Warm up Snatch – 3-5 reps at each position

2) Skill Transfer Exercises Snatch – 3-5 reps of each movement

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Weightlifting

Muscle Snatch (5,3,1,1,1,1,1)

5 Muscle Snatch @ 6/10 RPE

3 Muscle Snatch @ 7/10 RPE

1 Muscle Snatch @ 7.5/10 RPE

1 Muscle Snatch @ 8/10 RPE

1 Muscle Snatch @ 8.5/10 RPE

1 Muscle Snatch @ 9/10 RPE

1 Muscle Snatch @ 10/10 RPE

Metcon

Metcon (Time)

With a Partner, Complete:

1 Mile (1600 Meter) Sandbag Carry (100/50)

*Sandbag may be carried however you’d like.

**Both partners must perform 20 Double Unders every time you switch the carrying partner, or the sandbag is set down.
Rx+:

Sandbag (150/100)

30 Double-Unders

CrossFit – Mon, May 8

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2Sets:

1:00 Jog (increase pace each set)

10 Band Pull Aparts

5 quick sets: 10 Plank Shoulder Taps (each side) + 1 Hand Release Push Up

10 Banded Good Morning

Weightlifting

Deadlift (5,3,1,1,1,1,1 (building))

5 Deadlifts @ 6/10 RPE

3 Deadlifts @ 7/10 RPE

1 Deadlifts @ 7.5/10 RPE

1 Deadlifts @ 8/10 RPE

1 Deadlifts @ 8.5/10 RPE

1 Deadlifts @ 9/10 RPE

1 Deadlifts @ 10/10 RPE

Metcon

Metcon (3 Rounds for reps)

Complete the Following:

AMRAP 7 Minutes:

200m Run

5 Strict Pull-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes:

200m Run

10 Push-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes:

200m Run

20 Air Squats
Rx+:

AMRAP 7 Minutes

200m Run

10 Strict Pull-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

15 Push-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

25 Air Squats

*All with 20lb/14lb Vest.

CrossFit – Sat, May 6

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Row

5 Inchworm

5 V Push Ups

5 strict pull ups

10 empty bar power snatches

-Then-

Build to Power Snatch weight.

Metcon

Metcon (AMRAP – Reps)

With A Partner, Complete the Following:

AMRAP 15:

30/27/24 Calorie Run

20 Power Snatches (115/80)

10 Rope Climbs

-Rest 5:00-

AMRAP15:

30 AbMat/GHD Situps

20 Handstand Pushups

10 Cleans (155/105)
Rx+:

Snatch (155/105)

Legless RC

GHD

SHSPU

Cleans (225/165)

CrossFit – Fri, May 5

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

250m Row OR Ski (moderate)

10 Hanging Scap Retractions

5 Kip to Swing

5 Inchworm w/Push Up

5 Front Squat

5 Push Press

5 Thrusters

*All done with empty barbell.

Optional Clean Warmup:

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

*3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Weightlifting

Clean and Jerk (3 + 1 w/Pause)

3 Clean + 1 Pause Split Jerk @ 7/10 RPE

3 Clean + 1 Pause Split Jerk @ 7/10 RPE

3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause in the receiving position of Jerk for 3 seconds.

**No Pause in the Clean

***Clean may be power OR squat

Metcon

Metcon (2 Rounds for time)

With a Partner, Complete 2 Sets For Times:

50 Pull Ups

50 Bar Facing Burpees

50 Thrusters (75/55)

-rest 5 minutes b/t sets-

*Split all reps as desired
Rx+:

With a Partner, Complete 2 sets:

50 Chest to Bar Pull Ups

50 Bar Facing Burpee

50 Thrusters (95/65)

-rest 5 minutes b/t sets-

*Split all reps as desired

N.C. Kids – Thu, May 4

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2 Sets:

1:00 Shuttle Run Jogs

10 Single Arm High Pull R/L (Light-Moderate)

5 Power Cleans

10 Jumping Lunges

Metcon

Metcon (4 Rounds for reps)

Complete “3-3-3-4” Intervals:

200 Meter Row

10 Power Cleans

5 Push Press

Max Air Squats in Remaining Time

*3 Minutes Work-1 Minute Rest

**Last Interval Is 4 Minutes

Weightlifting

Deadlift (6 x 4 (across))

CrossFit – Wed, May 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

200 Meter Jog

10 Hand Release Push Up

5 Single Arm Bench Press (each side, moderate)

then…

Warmup to Bench Press starting weight

Weightlifting

Bench Press (6,6,6,4,2)

6 Bench Press @ 6/10 RPE

6 Bench Press @ 7/10 RPE

6 Bench Press @ 8/10 RPE

4 Bench Press @ 9/10 RPE

2 Bench Press @ 9.5/10 RPE

Metcon

Metcon (2 Rounds for reps)

With a Partner, Complete:

AMRAP 9:

30/24 Calorie Ski Erg

30 Toes-to-Bar

-Rest 3:00-

AMRAP 9:

30/24 Calorie Row

30 Box Jumps (24/20)