Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Scarecrow x 10 per side

Banded Sampson Stretch x 30-60 seconds per hip

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

500 M. Row

Then….

Barbell Warmup x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Rest as needed

Weightlifting

Front Squat

Four sets of:

Front Squat x 3 reps @ 85-95%

Rest 2-3 minutes between sets…

Metcon

Metcon (Time)

Buy-In: 30/24 Calorie Bike

Then…

Three rounds of:

10 Thrusters (95/65)

15 Pullups

20 AbMat Situps
Rx+:

135/95 Thrusters

C2B Pullups

GHD Situps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Two Rounds of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 20 seconds

Interval 3 – Squat Jumps x 15

Interval 4 – Plank Shoulder Taps x 30

Weightlifting

Push Jerk + Split Jerk (8 x 1)

From the rack:

Perform 1 Push Jerk directly into one Split Jerk
Take 10 – 12 minutes to complete:

Push Jerk + Split Jerk

Build over the course of the 8 sets to today’s heavy.

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Overhead Squats (95/65)

60 seconds of Handstand Push-Ups

60 seconds of Toes to Bar

60 seconds of Kettlebell Swings (53/35)

Rest 60 seconds

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Crossover Symmetry Activation Protocol

Wall Slides x 10 @ 3131

Scapular Push-Ups x 15

Followed by…

2 Rounds of:

Kettlebell Halos x 5-10 reps each direction

Burpee Box Step-Overs x 5

Weightlifting

Bench Press (1-RM)

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

Bench Press

Set 1 – 3 reps @ 70%

Set 2 – 2 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 8 – 1 rep @ 101+%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Double-Unders

5 Devil Press (50/35)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Assault Bike

:60 Couch Stretch/Side

Pigeon Pose x :30/side

KB Duckwalk x 20 steps

Then…

2 Rounds of:

10 KB Swings

5 Inchworms

10 Overhead Squats

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
*Rx+ Box Jump-Overs: 30/24

**The Three Wise Men Foundation was created in the memory of the Wise brothers: Jeremy, Ben, and Beau Wise. Both Jeremy and Ben were killed in action in Afghanistan. Beau Wise remains on active duty in the Marine Corps and represents that generation of veterans who survived combat and with whom we stand together to help them survive the peace. The Three Wise Men Veteran’s Day Tribute and Step up 4 Vets are two programs that aim to raise funds to support programs that help our returning veterans make the transition from combat to peace.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Bike

10 Red Band PullAparts (each position)

10 Russian Baby Makers

10 Banded Monster Walks

Then…

:30 Paloff Hold (R)

:30 Plank Shoulder Taps

10 Pushups

20 Reverse Lunges

10 Pushups

:30 Plank Shoulder Taps

:30 Paloff Hold (L)

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Assault Bike

Banded Lat Stretch x :30 Seconds

Scorpions x 20

Then…

3 Rounds of:

15 KB Swings

10 Front Squats

5 Inchworms w/Squat

Metcon

Metcon (5 Rounds for reps)

Every Minute on the Minute for 20 Minutes (5 Rounds):

Minute 1- 12/9 Calorie Row

Minute 2- 12 AbMat Sit-ups

Minute 3- 12 Burpees over the DB

Minute 4- 12 DB Box StepOvers (24/20) (50/35)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch x :60/side

Crossover Symmetry Activation Protocol

KB Duckwalk x 20 steps

Then…

2 Rounds of:

15 Calorie Row

10 DB Thrusters

5 Strict Pullups

Metcon

Metcon (4 Rounds for reps)

“Tabata Tuesday”

Complete 8 Rounds of each movement, with a 1 minute rest between each movement:

1-SkiErg Calories

2-Wallballs (20/14)

3-Assault Bike Calories

4-Hang Power Snatch (75/55)
Tabata: :20 Work/:10 Rest

*Complete 8 rounds of 1 movement, then move to the next.

**Start at different stations if needed.

***Goal of Tabata is to move the entire 20 seconds and use the 10 seconds for recovery.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 M. Row

Wall Slides x 10 @ 3030

Tempo Pushups x 10 (3 seconds down/3 second pause/up fast)

Followed by…

2 Sets of:

Parallette Shoot-Throughs x 5 reps

Kettlebell Taters x 5 Reps

Paloff Hold Lunges Side Steps x 5 each leg

Weightlifting

Bench Press (10 x 3)

Every 90 seconds, for 15 minutes (10 sets):

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

*The goal is to move the barbell as quickly as possible from your chest to full elbow extension.

**Next week we will 1-RM bench press, so the goal is to build up across the first 5 sets and then do your last 5 sets across.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Chest-to-Bar Pull-Ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

10x Banded Monster Walks (each direction)

:30 seconds/side Banded Ankle Distraction

:30 seconds/side Banded Hip Distraction

20x Jumping Squats

20x Red Band Pullaparts

20x Pushups

Then…

Barbell Warmup: 2x-3x through: (increase weight each time)

5x Deadlift

5x Hang Clean

5x Push Press or 5x Push Jerk

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 115 / 75 lb

30 single-leg squats

10 clean and jerks, 135 / 95 lb

30 single-leg squats

5 clean and jerks, 155 / 105 lb

30 single-leg squats

5 clean and jerks, 185 / 115 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 95 lb

Time cap: 20 minutes

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories across Row/Ski/Bike

Followed by…

Two Sets of:

Inchworms x 5

Scapular Pull-Ups x 10

Scorpions x 15

Mountain Climbers x 20

Plank Shoulder Taps x 25

Metcon

Metcon (Time)

Complete, For Time:

40/30 Calorie Ski

40 Pullups

40/30 Calorie Row

40 Box Jumps (24/20)

40/30 Calorie Bike

40 Alt. DB Snatch (50/35)

40 Burpees

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