Iron Man

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10:00 Clock:

200m Easy Run

10 Bent Over Barbell Row

10 Prisoner Kang Squats

:30 Bar Hang

Weightlifting

Bench Press (5 x 5 @ 80%)

5×5 @ 80% +

* Minimize elbows flaring out. Drive through the chest and triceps.

* Don’t start set 1 any higher than 80% then stay there or build slowly based on feel

Metcon

Metcon (Time)

Complete 4 Rounds for time of:

400 M. Run

20 Pushups

20 Power Snatch (75/55)
*Time Cap for this workout is 20 minutes.

Accessory Work

Metcon (No Measure)

3 Rounds:

10 split stance RDL R/L

10 Step Back Lunge

10 Cat/Cow Exercises

Come Original

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Single Unders

10 Empty Barbell Good Mornings

10 Empty Barbell Thrusters

-Then-

Front Rack/Shoulder Mobility

-Tricep Smash

-Foam Roll

-Press Through

Metcon

Metcon (Time)

Complete, For Time:

100-80-60-40-20

Double Under

25-20-15-10-5

Wallballs (20/14)

-Rest 5 Minutes-

100-80-60-40-20

Double Under

Toes-to-Bar

25-20-15-10-5

Accessory Work

()

Metcon (No Measure)

3 Rounds:

10/10 Upright Rows

10/10 Drop Lunge to Knee Lift

:45 Single Leg Elevated Glute Bridge Hold

Welcome Back

Crossfit North Cloud – CrossFit

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Warm-up

https://www.youtube.com/watch?v=vNey0PR46F4

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds of:

1:00 Machine

10 PVC Pass Throughs

10 Air Squats

10 Pushups

Weightlifting

Push Press (5 x 5 @ 75%)

Complete 5 sets of 5 PUSH Press @ approximately 75% of your 1-RM.

Metcon

Metcon (Time)

Complete 3 Sets for times of:

10 Power Clean 135/95

24/20 Calorie Row

10 Pullups

-Rest 2 Minutes between sets-
TARGET SCORE

Target Time each set: 5 Minutes (or less)

STIMULUS

This workout is fast and high heart rate.

*Push the pace from the beginning, but don’t sacrifice form for speed!

Accessory Work

This is optional, and can be done at home as well!

3 Rounds:

10/10 Shrimp Squats

:30 Plank

10 Band Pull Aparts

Full Metal Jacket

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Air Squats

20 Bodyweight RDL’s

10 Burpees

Metcon

Metcon (3 Rounds for reps)

3 Sets for Max Reps:

1:30 Max Box Jump Overs (24/20)

1:30 DB Shoulder-to-Overhead (alternate every 10 reps)

1:30 DB Goblet Squats

-Rest 1:30 between sets-

Accessory Work

Metcon (No Measure)

3 Rounds of:

10/10 Split Squats

10/10 Single Leg Glute Bridge

10/10 Upright Row

A Horse With No Name

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:20 Assault Bike

Followed by…

(3 sets):

Kettlebell Snatch x 5 reps each side

(3 sets):

Kettlebell Overhead Squat x 5 reps

*Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebell in the front rack position instead of OH Squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Pull-Ups

10 Push-Ups

20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.

*Rx+ = Strict Pullups

Tequila Sunrise

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 M.

Squat Rocks x 30-60 seconds

(hold in whatever position feels the tightest and try to breathe into that position)

Followed by…

Tabata Warm-Up x 3 sets:

20 seconds of Jumping Squats

10 seconds of Rest

20 seconds of Plank-Ups

10 seconds of Rest

20 seconds of Cossack Squats

10 seconds of Rest

20 seconds of Plank Shoulder Taps

10 seconds of Rest

Metcon

Metcon (3 Rounds for reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 25 Back Rack Walking Lunges (95/75)

Station 3 – 200 Meter Run

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Station 5 – 10 Snatches (95/75)
*Please adjust the repetitions to provide a sufficient challenge to your current ability level.

*If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions.

*If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that same number of reps within the two-minute intervals throughout the next two sets.

Drops of Jupiter

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 SkiErg

Directly into…

:60 Squat Hold (bottom)

Then…

2 Rounds:

10 Dumbbell Hang C&J (very light)

10 Hand-Release Pushups

Weightlifting

Shoulder Press (2 x 8 (ascending weight every 2 sets))

Shoulder Press

*Sets 1-2 = 2 rep @ 65-70%

*Sets 3-4 = 2 rep @ 70-75%

*Sets 5-6 = 2 rep @ 75-80%

*Sets 7-8 = 2 rep @ 80-85%

*Take 12 Minutes to complete the 8 sets of Shoulder (Strict) Press.

**Shoulder Press means no re-dip of the legs (once they straighten, knees can’t rebend)

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Pull-Ups

Rest 30 seconds

60 seconds of Dumbbell Bench Press (50/35)

Rest 30 seconds

60 seconds of Double-Unders/Single-Unders

Rest 30 seconds
*Divide Single-Unders by 2! (they are still Rx)

Dodging Raindrops

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 Meters

Banded Shoulder Distraction x :20/position

Banded Monster Walks x 10 steps/direction

Followed by…

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Weightlifting

Paused Front Squat + Front Squat (6 x 1+1)

Pause (Tempo) Front Squat + Front Squat (No Tempo)
Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Metcon

Metcon (Time)

For time:

50 Calories of Rowing

100 Wallballs (20/14)

50 Toes to Bar

Jumpman

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

Crossover Symmetry Activation

Inchworms x 5

Banded Sampson Stretch or Couch Stretch x 60 seconds/side

Strict Pullups x 10

PVC Passthroughs x 10

Then…

Power Clean Warmup:

Deadlift x 7

Clean High Pull x 7

Muscle Clean x 7

High Hang Power Clean x 7

Power Clean x 7

Metcon

Metcon (Weight)

Every 4 minutes, for 20 minutes (5 sets) for max load:

400/350 Meter Row

6 Pullups

6 Power Cleans

*Athletes may only take 6 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.

*Please note total load successfully lifted across all 5 sets.

*Athletes may use as much time as they would like to accomplish the work in each period, but only cleans completed in the 4 minute window count toward total score.