Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Four sets of:

20 Seconds of V-Ups

10 Seconds of Rest

20 Seconds of Cossack Squats

10 Seconds of Rest

20 Seconds of Plank Shoulder Taps

10 Seconds of Rest

20 seconds of Scapular Pull-Ups

10 Seconds of Rest

20 Seconds of Jumping Squats

10 Seconds of Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds and reps as possible in 32 minutes of:

Partner 1: 400 Meter Run/500 Meter Row/24 bike

Partner 2: Two rounds of:

15 Wall Ball Shots (20/14 lbs)

10 Push-Ups

5 Toes-to-Bar
*Partners switch when P1 has completed the 400 meter run, row, or bike and P2 has completed 2 Rounds of the triplet.

**1 “Round” is completed each time the partners make the switch.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds of:

:30 SkiErg

:30 Handstand Hold (DB OH Static Hold)

:30 Pushups

:30 Sots Press

Then…

(3 sets):

Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup/positional exercise, the focus is not on heavy weight.

Weightlifting

Push Jerk (6 x 3)

(6 sets):

Push Jerk x 3 reps

Suggested loading per set (by %): 65, 70, 73, 76, 78, 80

Metcon

Metcon (5 Rounds for reps)

Against a 2-minute running clock…

12/10 Calories of Assault Bike

Max Reps of Devil Press (50/35) in remaining time

Rest 2 minutes, and repeat for a total of five sets.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch x 60-90 seconds per side

Wall Slides x 10 sloooooooooow reps

Calf Stretch x 60 seconds per side

Banded Ankle Distraction x 60 seconds per side

Then…

2 Rounds of:

10 Air Squats

10 Ring Rows

10 Red Band Pullaparts

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

20 Pullups

1000 Meter Assault Bike (1 KM)

20 Alternating Pistols

500 Meter Ski

20 Burpees
*50 Meters = 1 Rep

**Total Reps/Round = 100 Reps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hamstring (Hip) Distraction x :30/leg

Reverse Snow Angels x 20 reps

Barbell Good Morning x 20 reps

Burpees x 10

Followed by…

Barbell Warmup: (1 set – Empty Barbell)

Clean Grip Romanian Deadlift x 7

Clean Pull x 7

Front Squat x 7

Hang Clean Muscle Clean x 7

Power Clean x 7

High Hang Squat Clean x 7

Squat Clean w/ 2 sec. pause in receiving x 7

Weightlifting

Hang Clean (E2 x 8 (1.1))

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

Hang Clean x 1.1

(rest 5-7 seconds between singles)

Build over the course of the eight sets to today’s heavy double.

Metcon

For today’s MetCon:

Choose one of the following options!

Metcon (Time)

For time:

15 Power Cleans (155/105)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips
*Clean weight should be slightly heavier than what you would normally do.

I.E…you normally do 65, you should do 75-85

Metcon (Time)

Complete rounds of 9, 7 and 5 reps for time of:

Clean (185/125) (power or full squat)

Bar Muscle-Up

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie SkiErg

Foam Roll (Lats/Lower Back)

then…

Snatch Grip Sotts Press x 10

Ring Rows x 15

Pushups x 20

PVC Passthrough x 25

Static Hang x :30 Seconds

Scorpion x 20

Plank Shoulder Taps x 20

Hang Snatch (Empty Bar) x 15

Snatch Grip Deadlift x 10

Weightlifting

Snatch (E2 x 6 (1.1.1))

Every 2 minutes for 12 minutes, complete 3 snatches (power OR squat)

*These are not Touch-N-Go…these are three single snatches.

**You should take 5-7 seconds between each single to reset your starting position every time.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 of:

12 Power Snatch (95/65)

18/14 Calorie Row

24 AbMat Situps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Easy 3-Minute Assault Bike

:60 per side Couch Stretch

:20 per position Banded Shoulder Stretch

then…

2 Rounds of:

10 PVC Hang Clean

10 Pushups

10 Banded Squats

10 KB Swings

Metcon

Metcon (Time)

In a team of 2, complete for time:

50 Cal. Row & 50 Cal. Ski

50 Clean & Jerk (135/95)

50 Pullups

150 Wallballs (20/14)

50 Pullups

50 Clean & Jerk (135/95)

50 Cal. Row & 50 Cal. Ski

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Ankle Distraction x 30 seconds per side

Banded Hip Distraction (any) x 30 seconds per side

Static Hang x 30-60 seconds

Followed by…

Row 500 Meters

Two sets of:

10 Reverse Lunges (5/side)

10 Ring Rows

20 Mountain Climbers

Weightlifting

DB Walking Lunge

Complete 3 sets of:

Dumbbell Walking Lunge x 20 steps (10 each leg)

*Go heavy on the final set, the last 4 or 5 steps should not be performed without struggle.

**Stand up completely between reps, and REST between your sets!

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders OR 40 Single-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (50/35)

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute Assault Bike

then…

Crossover Symmetry Activation

Reverse Snow Angels x 20

DB Thrusters x 15

Jefferson Deadlifts x 10 reps

then…

Barbell Clean Warmup (as a class)

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

Hang Clean (E90: 4 x 2)

Hang Clean + Clean (E90: 6 x 1)

(athlete will execute one clean from the hang position, and then one from the floor)

Metcon

Metcon (3 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets) for TIMES of:

20/15 Calories of Assault Bike

5 Squat Cleans @ 75% of your 1-RM Hang Clean + Clean

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Wall Slides x 10 @ 3131

Y’s, T’s & W’s x 5 per position

Followed by…

Three Sets:

Shoulder Press x 5

Back Squat x 5

Good Morning + Squat x 5

Behind the Neck Shoulder Press (or Push Press) x 5

Close Grip Overhead Squat x 5

Weightlifting

Shoulder Press (1-RM)

Every 2 minute, for 10 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 75, 80, 85, 90, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

1 Set for Max Reps of:

Push Press @ 80-85% of today’s 1-RM

Push Press (Max Reps @ 80% of 1-RM Strict Press)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Rx Box Jumps: 24/20

*This should be a less than 15 minute workout…push the pace to keep rounds consistent!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Hip Distraction (Posterior)

Banded Monster Walk x 20 steps/direction

Followed by…

Two Sets:

Row x 12 Calories

Kettlebell Halos x 6/arm

Plank Shoulder Taps x 20-30

Kettlebell Windmill x 6/arm

Kettlebell Alternating Reverse Lunge + Press x 6/arm

Weightlifting

Back Squat (8,8,8,8)

Every 3 minutes, for 12 minutes complete 8 reps.

*Build in weight across the 4 sets to a Heavy (for today) 8 rep Back Squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

21 Alt. DB Snatch (50/35)

15 Burpees over the DB

9 Handstand Pushups
Rx+ = Strict HSPU