Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Distraction – Hip Flexor x 60 seconds per side

Followed by…

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Followed by…

Three Tabata Sets Each of:

Bear Crawl

AbMat Situps

Hand Release Pushups

Broad Jumps

Metcon

Drop It Like It’s Hot (AMRAP – Rounds and Reps)

AMRAP 11

Buy-In: 50 Cal. Row (25 each)

Then in remaining time…

40 Pistols

5 Synchronized Bar-Facing Burpees

30 Toes to Bar

5 Synchronized Bar-Facing Burpees

20 Bar Muscle-Ups

5 Synchronized Bar-Facing Burpees

10 Snatch (135/95)

5 Synchronized Bar-Facing Burpees

Drop It Like It’s Hot (Scaled) (AMRAP – Rounds and Reps)

AMRAP 11

Buy-In: 50 Cal. Row (25 each)

Then in remaining time…

80 Air Squats

5 Synchronized Bar-Facing Burpees

40 Hanging Leg-Raises

5 Synchronized Bar-Facing Burpees

20 Pullups

5 Synchronized Bar-Facing Burpees

10 Snatch (95/65)

5 Synchronized Bar-Facing Burpees

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute Easy SkiErg

:30/side Pigeon Pose

:30/side Samson Stretch

:60 Standing Forward Fold

Then…

Two Sets:

Banded Good Mornings x 15 reps

Over-the-Fence x 10 reps

Burpees x 5

Weightlifting

Deadlift (E2 x 5 (Weight is Across))

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

Deadlift x 2 reps @ 85-90% (Across)

Metcon

Metcon (3 Rounds for reps)

Three sets for max calories of:

45 seconds of Burpees

Rest 45 seconds

45 seconds of Box Jumps (24/20)

Rest 45 seconds

45 seconds of Toes-to-Rings OR Toes-to-Bar

Rest 45 seconds
*Goal for this workout is to steadily move throughout the entire :45 second work period each time.

**Consistency across all three sets, don’t go all out on set 1 and have little left for 2 and 3.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Static Hang on Rings x 30-60 seconds

Wall Slides x 10 @ 1515

Scapular Pull-Ups x 10

Followed by…

Two Sets:

Dead Bugs x 10

Handstand Hold x 60 seconds

Followed by…

Two Sets:

Row x 60 seconds

Wall Climbs x 2

Toes to Rings x 5-10

Skill Work

Every 2 minutes, for 12 minutes (two sets of each):

Station 1 – 2 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 2 Minutes of Pistol Progressions

(use this time to perfect your ability to balance and move – utilize rig or modifications to work on efficiency/flexibility)

Station 3 – 2 Minutes of Ring/Pull-up/Muscle-Up Skill Practice

(pick a progression to work on the aspect of your pull-up or muscle-up that needs the most work…i.e. linking multiple/etc.)

Metcon

Metcon (AMRAP – Reps)

One set for max reps:

3 Minutes of Assault Bike

3 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35)

3 Minutes of Assault Bike

3 Minutes of Ring Dips

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

Banded Palloff Hold (squatting) x :30/side

Banded Monster Walk x 10 steps per direction

Banded Pause Squats x 10 (3 down/3 in bottom)

Side Plank Hold x :30/side

Russian Step-Ups x 10/leg

Weightlifting

Back Squat

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 4 – 1 rep @ 95%

*Set 5 – 5 reps @ 75%

*Focus on pacing and decreasing time under tension.

**The athlete should take no more than 1-2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

***Make sure you are hitting at or below parallel. Full depth/range of motion is important for building strength and flexibility! Ask a coach if you are not sure of squat depth!

Metcon

Metcon (AMRAP – Rounds and Reps)

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

42 Double-Unders

30 Air Squats

18 Single Arm DB Overhead Walking Lunges (55/35)
*Complete your Walking Lunges as (9 Right Arm/9 Left Arm)

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)

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

Plank Shoulder Taps x 30 reps

Scapular Pull-Ups x 10 reps

Broad Jumps x 10 reps

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

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute clock…

Row 500/400 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Ski 500/400 Meters

Max Reps of Power Cleans (155/105)

Rest 60 seconds

*Repeat for a total of THREE SETS of each couplet – total workout time will be 24 minutes.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5x :20/:10 Assault Bike

Then…

2 Rounds of:

15 Pushups

15 Walking Lunges

15 Suitcase Deadlifts

Then…

10 Scorpions (hold :05 seconds)

10 PVC Passthrough

10 Red Band Pullaparts

Metcon

Metcon (Time)

In teams of three, complete for time of:

100 Synchro Wallballs (20/14)

90 Calorie Ski

80 Synchro Power Cleans (135/95)

70 Calorie Row

60 Synchro Snatches (115/75)

50 Burpees

40 Synchro Thrusters (95/65)

30 Calorie Bike

20 Synchro Bar MuscleUps

10 Rope Climbs

*Synchro movements are completed by TWO athletes.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

then…

2 Rounds of:

5 Inchworms

10 Ring Rows

15 Lunge w/ Twist

then…

:60 Pigeon Pose

Banded Shoulder Stretch

PVC Passthroughs

Foam Roll (Quads/Back)

Weightlifting

Push Press (6 x 3)

*Build over the course of the six sets to get to today’s heavy(ish) set of 3.

**Start around 65% of your max and build from there.

Metcon

Metcon (Time)

Complete 5 Rounds for time of:

20 Box Jumps (24/20)

15 Pullups

10 Handstand Pushups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes on Assault Airbike

Crossover Symmetry Activation

Wall Slides x 10 @ 3131

Scapular Pullups x 10 reps

Followed by…

Kettlebell Windmills x 10 reps each arm

AbMat Situps x 20 reps

Single-Arm KB Thrusters x 10 per side

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 20 of:

20 DB Box Step-Overs (50/35)

20/15 Calorie Ski

100 Double-Unders/200 Single-Unders

20 Overhead Squats (115/75)

20 Toes-to-Bar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 SkiErg

Followed by…

Two Sets:

Banded Good Mornings x 20 reps

Scorpions x 15

Burpees x 10

Inchworms x 5

Weightlifting

Deadlift (5 x 3)

Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 3 reps @ 80-85%

*Build in weight across all 5 sets to today’s heavy 3-RM.

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

30/24 Calories of Assault Bike

30 Dumbbell Snatches (50/35)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up)

*Station 2 – Banded Lateral Monster Walk (side to side)

*Station 3 – Tempo Pushups

*Station 4 – Side Plank Hold

*Station 5 – Lunge w/Reach

Weightlifting

Bench Press (6,4,2,1,2,4,6)

Every 2 minutes, for 14 minutes (7 sets):

Bench Press

*Set 1 – 6 reps @ 65-70%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 4 reps @ 80-85%

*Set 7 – 6 reps @ 70-75%

Metcon

Nitrous (Time)

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (95/65)