Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Jog 200 Meters

then…

2 Rounds:

10 Pushups

10 Burpees

10 Reverse Lunges

Skill Work

Metcon (No Measure)

How to Series:

Cleans

(Hang/Power/Squat)

Metcon

Metcon (Time)

5 Rounds for Time of:

Run 200m

5 Hang Cleans

5 Sit Ups

Game

Metcon (No Measure)

“Stop, Drop, & Roll”
1. Start off moving across a field (run, hop, bear crawl, backpedal, etc. – Keep changing it up!).

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

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 Banded Lateral Side Step (Each Way)

10 Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

Weightlifting

Back Squat (4 x 5)

Back Squat for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Front Squat (4 x 5)

Front Squat for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 70%

Metcon

Metcon (2 Rounds for time)

2 Sets:

15-12-9

Row Calories

Lateral Burpee Over Rower

-Rest 2:00 Between Sets-

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Bent Over Single Arm Rows

10/10 Seated Dumbbell Tricep Extensions

10 Dumbbell Lat Pull Overs

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

then…

2 Rounds:

1:00 Bike

10 Russian KB Swings

10 Pushups

10 Scapular Pullups

Weightlifting

2 Strict Press + 4 Push Press (E2MOM x 5)

Complete without racking the bar:

2 Strict Press (no dip) directly into 4 Push Press (dip/drive/press)
Every 2 Minutes for 10 Minutes (5 sets):

Complete 1 rep of the complex.

*This is the going to be a long time under tension, start SUPER light and build over the course of the 5 sets.

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

10 Strict Pullups

500/400 Meter Row

10 Devil Press (50/35)

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Bent Over Single Arm Rows

20 Seated Dumbbell Tricep Extensions

20 Dumbbell Lat Pull Overs

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 2 Rounds of:

15/12 Calorie Ski

10 Ring Rows

5 Inchworms

:30 Static Bar Hang

Metcon

Metcon (Time)

With a partner, partitioning reps as desired, complete 4 Rounds for Time of:

60/50/40 Calorie Row

50 Alt. DB Snatch (50/35)

50 Toes-to-Bar

50 DB Front Rack Walking Lunge (50/35)
TARGET SCORE

Target Time each set: 8-10 Minutes

WORKOUT STRATEGY & FLOW

Row pace: This should be where you row pretty hard, not a relaxed pace.

DB Snatch: Sets of 10 or more

Toes-to-bar: Try to keep in sets of 5 or more. Should be completed in less than 3 minutes.

Lunges: These are best done in sets of 10 or more.

Cool Down

3:00 Walk

1:00 barbell calf smash R/L

2:00 goblet squat stretch with kettlebell on knee (focusing stretch on calf) R/L

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Row

then…

2 Rounds:

10 Lunge W/Reach

10 Single-Arm DB Strict Press (per arm)

10 Banded Lateral Monster Walks

10 Banded Air Squats

Weightlifting

Back Squat (3 x 3 @ 80-85%)

Take 3 sets to work to a Heavy 3-Rep for Today

*(Not Max!)

-then-

3×3 @80-85% of Heavy 3

* Don’t go to failure and stop before form breaks down for heavy 3

* Rest 90 Seconds between working sets

Metcon

Metcon (Time)

Complete For Time:

Buy – In: 30/24 Calorie Assault Bike

21-15-9

Thrusters (95/65)

Burpee Box Jumps (24/20)
Rx+: Thrusters (135/95)

TARGET SCORE

Target Time: Sub 10 Minutes.

STIMULUS

This is a FAST workout, there is a low number of reps, and it should feel similar to Fran/Jackie!

WORKOUT STRATEGY & FLOW

Bike: This should be a moderate to hard pace…complete in 2 minutes or less (ideally).

Thrusters: These should be done in large sets, 1 or 2 sets throughout. Keep your chest up and use the bounce out of the bottom of your squat to drive the bar off your shoulders.

Burpee Box-Jumps: Set a pace and stick with it, use this as a portion of the workout to catch your breath and be very methodical while you move through them.

Accessory Work

Metcon (No Measure)

1 arm high Pull

5×10 moderate weight

Cuban Press

5 reps moderate weight after each set of high pull

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

5 Inchworms

10 Banded Pull-Aparts

10 Step-Back Lunges

10 Banded Good Mornings

Weightlifting

Deadlift (10 x 2)

Every Minute for 10 Minutes, complete 2 Deadlifts with NO BOUNCE…

*You can increase weight every set, but you do not have to. You only need to record the heaviest set that you lifted.

“Deadlift like you’re in a library”

*Do not let your back round and release tension when the weight touches the ground.

*Pull your hips under the bar and drive your heels down through the floor as if you are pressing it away rather than thinking of lifting the bar off the ground.

Metcon

Metcon (Calories)

Complete 5 sets of:

Interval 1: Max. Calorie Row

Interval 2: 10 DB Bench Press (50/35)

*Intervals are 90 seconds each.
TARGET SCORE

Target Calories:

M: 120

F: 90

STIMULUS

Row hard during the 90 seconds you will be rowing, then move to the Bench Press and try to knock those out quickly to give yourself ample rest during the interval before moving back to the rower.

This workout is going to be based mostly around the rower, your arms are going to be tired from the bench so focus on rowing with your core and driving with your legs.

WORKOUT STRATEGY & FLOW

This workout is 90 seconds of rowing followed by 90 seconds to complete 10 DB Bench Press. Your rest comes in the remaining time during the Bench Press Interval.

This is going to be a fast-paced and shorter time domain workout, try to keep your heart rate down on the bench, and NEVER go to failure. If you need, break it up into two sets if needed.

Accessory Work

Metcon (No Measure)

3 Rounds:

5/5 Turkish Get Ups

10/10 Drop Lunge to Knee Lift

15 Supinated Banded Pull Aparts

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 2 Rounds of:

1:00 Machine

40 Single Unders

10 PVC Muscle Clean

10 Prisoner Kang Squats

10 PVCHigh Hang Squat Clean

-Then-

Take 5 Minutes to warm wp to Squat Clean weight you will use in the MetCon.

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets, each for time:

60 Double Under

20/15 Cal Assault Bike

4 Squat Cleans 165/105

-Rest 2:00 between sets-
TARGET SCORE:

Target Time each set: 4 Minutes

Time Cap each set: 5 Minutes

STIMULUS

This is a faster sprint “ish” type workout with ample rest to allow you to recover! (Very different from Murphy yesterday!)

WORKOUT STRATEGY & FLOW

Double unders; These are ideally unbroken throughout

Assault Bike: This should take approximately 90 seconds or less each set at moderate/fast pace

Squat Clean: You can build every 1 or 2 sets or stay at your starting weight based on feel and times each round!

The first set starting weight should take less than 1 minute to hit all cleans and should be under 70% 1 RM.

Accessory Work

Metcon (No Measure)

Cool Down:

2:00 easy row

1:00 pec smash R/L

1:00 glute smash R/L

1:00 posterior hip capsule stretch R/L

then…

3 Rounds:

15/15 Split Stance RDL

15 Russian Kettlebell Swings

30 Hip Extensions

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

On a 10:00 Minute Clock, move through the following as many times as possible:

200m Jog

10 Banded Lateral Side Step

10 Banded Air Squats

5 Push Ups to Downward Dog

10 Upright Rows (5/arm)

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
TARGET SCORE

Target Time: 50-60 minutes

STIMULUS

Murph time! Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.

WORKOUT STRATEGY & FLOW

You may choose if you partition reps, do strict pull ups, and/or if you wear a vest.

If you are looking to complete true “Rx” it will be a #20 vest and unpartitioned reps.

Run: Consistent pace you can do the first and last mile at! Don’t come out hot, you still have a lot of work left!

Pull ups: Stick to manageable sets of 5-10 (something manageable) out of the gate. Keep the kip forceful and fast to save the arms

Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Again, don’t fry out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can be a huge help.

SCALING

Here are some options to scale to finish near or below the target score:

“1/2 Murph”

800m Run

50 Pull-Ups

100 Push-Ups

150 Squat

800m Run

Team Murph

1-Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1-Mile Run

*Accumulated by teammates

*If you are completing Murph as a team, complete it unpartitioned!

Accessory Work

Metcon (No Measure)

3 Rounds:

20 Banded Hamstring Curls

20 Deadbugs

10 Side Plank Dumbbell Powell Raise

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10:00 Clock:

30 Plate Hops

50′ Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

20 Single Arm DB Rows (10 Each Arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete a 20 Minute AMRAP of:

12 Back Squats (135/95)

12 AbMat Situps

12 DB Push Press (50/35)

12 DB Box Stepups (50/35)

12 Calorie Row

*Every 2:00, including 0:00 both partners must complete 5 synchronized burpees

Accessory Work

Metcon (No Measure)

3 rounds

1:00 Plank

1:00 alt v ups

1:00 Side plank right

1:00 alt v ups

1:00 side plank left

1:00 alt v-ups

– Rest 1:00-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

3 Rounds:

1:00 Ski

10 PVC Pass Throughs

10 Banded Lateral Side Step (Each Direction)

10 Banded Air Squats

10 Kip Swings OR 5 Strict Pullups

Metcon

Metcon (Time)

Complete the following for TOTAL TIME:

21-15-9

Calorie Ski

Hang DB Squat Clean (50/35)

-Rest 3:00-

21-15-9

Calorie Row

Burpee Box Jump Over (24/20)

-Rest 3:00-

21-15-9

Calorie Bike

Deadlift (225/155)
TARGET SCORE:

Target Time each set: 7 Minutes

STIMULUS:

This workout is all about consistency. Consistent pace on the machines especially!

WORKOUT STRATEGY & FLOW:

Hold a moderate pace on the ski erg/rower and bike throughout the workout.

Burpee box jump overs should be kept at a consistent pace. A step down/step up burpee is a good idea!

Smart sets Squat Cleans/Deadlifts from the beginning!

Accessory Work

Metcon (No Measure)

3 rounds:

12 Front Rack Step ups R/L

Max Set Pushups

*Rest until recovered b/t sets