Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Crossover Symmetry Activation

Banded Good Mornings x 30

Followed by…

Barbell Complex x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Weightlifting

Power Clean (1.1.1)

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

Power Clean x 1.1.1

(rest 4-5 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86

Metcon

Metcon (AMRAP – Rounds and Reps)

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

12 Toes-to-Bar

6 Power Cleans (135/95)

12 Alternating Reverse Front Rack Lunges (135/95)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Bike

Pigeon Pose x :30 seconds

Standing Forward Fold x :60 seconds

Then…

3x Through:

10 Cossack Squats

10 Ring Rows

10 GHD/AbMat Sit-ups

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds (32 minutes total) of:

AMRAP 4:

Buy-In:

1 Minute Weighted Wallsit (35/26)

250/200 M. Row

In remaining time:

Max Reps of Man-Makers (50/35)

Rest 4:00
Rx+: Double Front Rack KB Wallsit (2x #35/#26)

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, complete AMRAP 25:

9 Front Squats (115/85)

7 Burpee Box Jump Overs (24″/20″)

5 C2B Pullups

200m Wreckbag Run (50/35)
Rx+: Bar MU

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3-5 Minutes on Assault Bike

30 Banded Good Mornings

20 PVC Passthroughs

10 Banded Monster Walks in each direction (L/R/F/B)

then…

2 Rounds of:

15 DB Push Press

15 GHD/AbMat Situps

15 Russian KB Swings

then…

Deadlift Warmup: (3 sets)

Set 1: 7x @ 50%-60% of 1-RM

Set 2: 5x @ 70%-80% of 1-RM

Set 3: 3x @ 80%-90% of 1-RM
*Make sure you get a good warmup for 20.3, this is a short workout but ALOT of reps of pretty heavy deadlifts, if you need extra time to warmup your back/legs/shoulders make sure you take it!

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Protocol

:30 Couch Stretch/Side

:30 Banded Ankle Distraction/Side

then…

2x Through:

10 Burpees

20 Walking Lunges

10 Russian KB Swings

Metcon

Metcon (Time)

Complete For Time:

1000/800 Meter Row

50/35 Calorie Assault Bike

15 Pullups

40 Dumbbell Box Step-Overs (50/35 to 24/20)

15 Pullups

50/35 Calorie Assault Bike

1000/800 Meter Row
Rx+:

Complete For Time:

1000/800 Meter Row

75/50 Calorie Assault Bike

10 Bar Muscle-Ups

40 Dumbbell Box Step-Overs (50/35 to 24/20)

10 Bar Muscle-Ups

75/50 Calorie Assault Bike

1000/800 Meter Row

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

Goblet Hold Wallsit x :60 seconds

PVC Passthroughs x 20

Pushups x 20

Cossack Squats x 20

Ring Rows x 20

Weightlifting

Single Arm Dumbbell Row (6 x 5)

*Complete 6 sets of 5 (each arm) Bent-Over Single Arm DB Rows.

**Use a box or bench to support yourself with your off-arm.

***Bent-Over Single-Arm Dumbbell Row tips for engaging your lats: https://www.crossfitinvictus.com/blog/horizontal-rows-tips-engaging-lats/

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 of:

12 Ring Dips

12 Overhead Squats (95/65)

12 Box Jumps (24/20)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

:30 second Banded Palloff Hold (R)

10 Calorie Bike/Row/Ski

:30 second Banded Palloff Hold (L)

10 Overhead Squats (PVC)

:30 Plank Shoulder Taps

10 Calorie Bike/Row/Ski

Metcon

Metcon (4 Rounds for weight)

On the 6:00 x 4 Rounds (24 Minutes) for TOTAL Weight Lifted:

500/400m Row

10 Strict Pullups

5 Power Cleans

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Spend 5 Minutes on:

Foam Rolling (Back/Quads/Glutes)

Shoulder/Hip Mobility

Crossover Symmetry Activation Protocol

Followed by…

Two Sets of:

Row x 10 Calories

Scapular Pull-Ups x 10

Plank Shoulder Taps x 20

Mountain Climbers x 30

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2, complete 24 minute AMRAP of:

Buy-In: 100/85/70 Calorie SkiErg

then, in remaining time…

5 Handstand Pushups

10 Sumo-Deadlift High Pull (75/55)

15 Air Squats

*Partners alternate complete movements.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500 M.

Doorway Stretch x 60 seconds

Forward Fold Stretch x 60 seconds

then…

20x Walking Lunge

20x Ring Rows

20x Air Squats

then…

Barbell Warmup:

5x Deadlifts

5x Muscle Clean

5x High Hang Clean

5x Low Hang Clean (Knees)

5x Squat Clean

5x Strict Press

5x Push Press

5x Push or Split Jerk

Weightlifting

Clean and Jerk (Heavy 1-Rep)

*Take 12 minutes to build to today’s heavy 1-rep Clean & Jerk.

**You should complete 8 sets to build to your max (all singles). Build in weight across all sets.

***Rep Scheme:

Set 1: 3 Singles

Set 2: 3 Singles

Set 3: 2 Singles

Set 4: 2 Singles

Sets 5 – 8: 1 Single Rep

Metcon

*If you were not able to make it to the Open Workout on Thursday Night for 20.2, you may choose to complete it instead of today’s MetCon!

Metcon (Time)

Complete 5 Rounds for Time of:

12/8 Calorie Bike

12 Push Press (95/65)

12 Deadlift (95/65)
*15 Minute Time Cap.

Crossfit North Cloud – CrossFit

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Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells