Captain Jack

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-then-

2 rounds:

1:00 Ski

15 Cossack Squats

12 Ring Row

9 Push Ups

6 DB Upright Row (R/L)

Metcon

Caesar’s Palace (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
Kilos:

135/95 = 61/43

155/105= 70/48

185/135= 84/61

225/155=102.5/70

275/185=124/84

Midline

Not For Time:

50 GHD Situps OR AbMat Situps

50 Rower Pike-ups

50 V-ups

Informer

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30

Scapular Pull-Ups x 15 reps

Wall Climbs x 5 reps

Broad Jumps x 15 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (3 Rounds for time)

Complete 3 sets for time: (Every 10:00)

40/30 Calorie Row

30 Box Jump-Overs (24/20)

20 Burpees

10 Man-Makers (50/35)

Boombastic

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

2 Minutes: Foam Roll Quads/Glutes/Lower Back

Followed by…

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 3

Accessory Work

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 30 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Alternating Dumbbell Snatch (50/35)

40 Double-Unders

10 Alternating Reverse Overhead Lunges (50/35)

Lemondrop

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Assault Bike Sprints:

:30 Moderate

:30 Recovery Pace

:20 Hard

:20 Recovery Pace

:10 Sprint

:10 Recovery Pace

Then…

20 Pushups

20 Cossack Squats

10 Banded Monster Walks (each direction)

20 Jumping Squats

20 Reverse Lunges

Weightlifting

Front Squat (E2:00 x 8)

Every 2 minutes, for 16 minutes (8 sets):

*Sets 1-3 = 4 reps @ 70-80%

*Sets 4-6 = 3 reps @ 80-90%

*Sets 7-8 = 2 reps @ 90% +

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 9 minutes of:

3 Push Press (95/65)

3 Strict Pullups

6 Push Press (95/65)

6 Strict Pullups

9 Push Press (95/65)

9 Strict Pullups

…and so on, continuing to add 3 reps each round…
*If you cannot do strict pullups, modify with banded strict pullups (or ring rows) instead of kipping pullups.

Follow You Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute SkiErg

Twisted Cross Stretch x :30/side

Internal Shoulder Rotations (Wall)

Then…

2 Rounds of:

Snatch Grip Push Press x 10

Muscle Snatch x 10

Single Leg V-Ups x 20 (10/leg)

Weightlifting

2 Snatch Liftoff + Snatch (E:90 x 10)

2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

*Build from approximately 65% (something very light) to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Power Snatches (135/95)

14 Toes to Bar

My Own Worst Enemy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute SkiErg

Then…

Crossover Symmetry Activation

Then…

10 Half Kneeling Single Arm DB Press

5 Strict Pullups

:20 Goblet Squat Hold

Metcon

Metcon (3 Rounds for time)

With a partner, partitioning Reps however you see fit, every 10 minutes, for 30 minutes (3 sets):

50 Calorie Row

50 Toes-to-Bar

50 Power Clean

*Rest remaining time.

*Rx Power Clean weights each round: 1: (115/75) 2: (135/95) 3: (155/105)

Beautiful Disaster

Crossfit North Cloud – CrossFit

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Warm-up

General Warmup #3 (No Measure)

Band Distracted Ankle Mobility x :60 seconds per side

Band Distracted Hip Flexor Stretch x :60 seconds per side

Banded Monster Walks x 10 steps per direction

Followed by…

Row 500 Meters @ easy pace (75% effort)

Two sets of:

10 Air Squats

20 Mountain Climbers

10 Pushups

Metcon

Metcon (4 Rounds for reps)

EMOM 20: (4 Rounds)

Minute 1- 12/10 Calorie Ski

Minute 2- 15 Pullups

Minute 3- 100 ft. Farmer’s Carry (#70/#53)

Minute 4- 15 Deadlift (155/105)

Minute 5- 12 DB Bench (50/35)

Danger Zone

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Walking Lunge w/Twist x 20 Steps

Followed by…

Two Sets:

Leg Reach x 20 (10/leg)

Ring Rows x 10

Bird Dogs x 20 reps

Wall Slides x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete 3 sets for Max Rounds & Reps of:

AMRAP 8:

13 Calorie Row

8 Burpees over the Rower

5 Double DB Power Clean (50/35)

Rest 2:00
*Start sets 2 and 3 where you left off the previous set.

Burn It to the Ground

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3-Minute Ski/Run/Bike/Row

Couch Stretch x :60/side

Then…

Two Rounds of:

10 DB Push Press

5 Inchworms

10 Banded Squats

5 Scorpions (per side)

Metcon

10-Station Team (AMRAP – Reps)

“10-Station Team” (30 Minutes)

In teams of two complete these 10 stations for AMRAP:

1. Assault Bike for Max. Calories

2. Push Press (95/65)

3. Toes-to-Bar/K2E/HLR

4. Goblet Squats (53/35)

5. Russian KB Swings (53/35)

6. Double-Unders/SU/JJ

7. Push-Ups

8. Wallballs (20/14)

9. AbMat Sit-Ups

10. Box Jumps (24/20)
*For each “station” you and your partner will complete 2 minutes of work followed by a 1 minute rest/transition period.