Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Then…

Pigeon Pose x :30/side

Scorpion x :30/side

Crossover Symmetry Activation

PVC Passthroughs x 20

Then…

Snatch Pull x 5

High Hang Snatch x 5

Hang Snatch x 5

Behind the Neck Strict Press x 5

Drop Snatch x 5 (to Power Receiving)

Snatch Balance x 5

Overhead Squat x 5

Full Snatch x 5

Weightlifting

Snatch (1-RM)

*Take 15 minutes to build to a 1-RM for today.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes on Rower

then…

3 Rounds of:

7 Russian KB Swings

7 Burpees

7 Ring Rows

then…

Barbell Warmup: (PVC Pipe)

7x Clean Pulls

7x High Hang Clean (Hip Pockets)

7x Hang Clean (Above Knees)

7x Muscle Clean

7x Power Clean

7x Front Squat

7x Squat Clean

Weightlifting

Clean (1-RM)

*Take 15 Minutes to establish a 1-Rep Max for today.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

PVC Passthrough x 10

Romanian Deadlift x 10

Hang Clean x 10

KB Duckwalk x 20 Steps

Front Squat x 10

Pushups x 10

Banded Monster Walk x 10 steps each direction

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Hip Distraction x 30 seconds per side

Banded Samson Stretch x 30 seconds per side

Banded Thoracic Rotation x 10 rotations per side

Squat Rock x 60 seconds

Banded Triceps Stretch x 30 seconds

Bent-Over DB Row x 20 reps (use very light weight)

Followed by…

One set of:

60-second row or Assault Bike @ 70% Effort

15 Barbell Good Mornings (light)

60-second row or Assault Bike @ 80% Effort

10 Goblet Squats

60-second row or Assault Bike @ 90% Effort

Static Hang from Bar x 30-60 seconds

Metcon

*This week is “Test Week”

-All Metcons will be benchmarks and we will test maxes on various lifts.

-We will repeat the same workouts/lifts in 8 weeks!

-Today you can choose to complete Cindy or Mary…make sure you do the same one to test your progress in 8 weeks!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 5 minutes on Row/Bike/Ski

Then…

30 PVC Passthroughs

20 PVC Squat Snatch

10 Inchworms

Then…

Empty Bar: x2

5 Power Snatch

5 Overhead Squat

Metcon

Metcon (Time)

In teams of two, complete three rounds for time of:

800 Meter Run (partners run together)

60 Power Snatches (75/45)

40 Overhead Squats (75/45)

20 Bar-Facing Burpees
*Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run which must be completed simultaneously.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Couch Stretch x :30-:60 per side

Lunge w/Twist x 10 steps/side

Followed by…

Three Sets:

Bike x :30 seconds

Air Squat x 10

DB Strict Press x 10

Weightlifting

Clean + 2 Front Squats + Jerk (Every 2:00 x 7)

Completed as a Barbell Complex
*Build over the course of the seven sets to today’s Heavy for the barbell complex.

**Complex means that you must complete all of the movements before dropping the barbell for the rep to count.

***The Clean can be a squat clean, but you must then do two more front squats before performing the jerk portion of the lift.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 7 of:

Buy-In: 500 M. Row

Then, in remaining time…

21 Air Squats

14 Russian KB Swings (70/53)

7 Pullups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Cossack Squats

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

-Bear Crawl

– Wall Walks

-Box Step Ups

Metcon

Metcon (3 Rounds for reps)

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

Station 1 – 400/350 Meter Row

Station 2 – 30 Pushups

Station 3 – 20/14 Calorie SkiErg

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

Station 5 – 10 Deadlifts (225/145)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Tempo Pushups x 10 @3030

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 5 reps

Station 2 – 5 Burpees

Station 3 – Single-Leg Lateral Jumps x 10 each leg

Accessory Work

Every 2 minutes, for 16 minutes (4 sets) of:

Station 1 – Dumbbell Shoulder Press x 8 reps

Station 2 – Dumbbell Floor Press x 8 reps

Seated DB Shoulder Press (4 x 8)

DB Floor Press (4 x 8)

Metcon

Metcon (Time)

Five rounds for time of:

40 Double-Unders

10 Single-Arm Dumbbell Hang Clean & Jerk (50/35)
*DB Hang Clean and Jerk must be 5/5.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes on Rower

then…

“Glute Activation Circuit:”

30 seconds of Banded Palloff Hold (Left)

30 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Banded Monster Walk (Forward)

30 seconds of Banded Monster Walk (Backward)

30 seconds of Side Plank (Left)

30 seconds of Side Plank (Right)

30 seconds of Cossack Squats

Weightlifting

Back Squat (Heavy 5-Rep)

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 80-85%

Metcon

Metcon (Time)

Two Rounds for Time of:

1000/800 M. Assault Bike

20 Single-Arm DB S2O (50/35)

100′ Single-Arm DB Overhead Walking Lunge (50/35)
*12-Minute Time Cap

**20 S20 Total (break up between arms anyway you wish)

**Larger Classes: Waterfall the start….when there is an open bike, next athlete begins their Assault Bike.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

PVC Passthroughs x 20

Goblet Hold Duckwalk x 20 steps

Then…

5 Wall Walks

10 Scap Pushups

10 Walking Lunges

20 KB Swings

10 Walking Lunges

10 Strict Pullups

5 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate movements, and work through as many rounds and reps as possible in 30 minutes of:

20 Calorie Row

15 Ring Dips

10 Power Snatch (75/55)