Shoot to Thrill

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Hip Mobility:

Lunge w/reach x 10 each leg

Banded Hip Distraction x :30/side

Followed by…

Three Sets of:

Assault Bike x 30 seconds

Static Hang x 30 seconds

Banded Good Mornings x 30 seconds

Rest 30 seconds

Gymnastics

Weighted Pull-ups (1 x 5)

Every 2 minutes for 10 minutes:

Complete 1 set of 5 weighted pullups.

*If you cannot do weighted pullups, complete strict pullups.

**Do them unbroken if possible

***If you cannot do strict pullups, complete full strict banded pullups.

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Somewhere I Belong

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Bike/Row/Ski

Then…

Scorpion x :30/side

Push-up Position (bottom) Hold x :30 seconds

PVC Passthroughs x 20

Walking Lunges x 20

Ring Rows x 20

Then…

2 sets of Bench Warmup:

10 Reps – No Tempo w/Empty Bar

8 Reps all Tempo w/less than 50% of Max

Weightlifting

Bench Press (5 x 2+6 – Weight Across)

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

Bench Press x 2 reps @ 21X1 + 4-6 reps @ No Tempo

*Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately without racking perform 4-6 reps with no tempo restriction.

**A good goal would be to use 75-80% of your 1-RM bench press.

***Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

Metcon

Metcon (Time)

With a partner, complete for time:

100/85/70 Calorie Assault Bike

50 Thrusters (115/75)
*Both partners are working at the same time on both movements.

**Time Cap is 10 Minutes

State Of My Head

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5x :30/:30 Row

Banded Scarecrow x 10 each Position/arm

Followed by…

2-3 sets with an empty barbell of:

Snatch Grip Romanian Deadlift x 3 @ 3011

Muscle Snatch x 3

Shoulder Press from Behind the Neck x 3

Snatch Balance x 3

Overhead Squats x 3

Weightlifting

Slow Pull Snatch

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full Snatch.
Every 90 seconds, for 15 minutes (10 sets) of:

Slow Pull Snatch x 2 rep

Build across the 10 sets to hit a challenging double. Please drop the barbell and reset between each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Double-Unders

1 Power Snatch (115/75 lbs)

20 Double-Unders

2 Power Snatches

30 Double-Unders

3 Power Snatches

…and so on, following the pattern for 10 minutes.
Rx+= #155/#105

Ms. Jackson

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Assault Bike x 10 Calories

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

12 Scap Pullups

14 V-Ups

Metcon

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 8 minutes of:

Buy-In: 1000 M. Row

In Remaining Time:

12 Pushups

12 Front Squats (95/65)

Rest 4 minutes, and when the running clock reaches 12:00…

Complete as many rounds and reps as possible in 8 minutes of:

Buy-In: 400 Meter Run

12 Toes-to-Bar

12 Alternating SA Dumbbell Snatch (55/35)

Stir Fry

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes on Assault Bike

then…

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Static Hang from Pullup Bar x 30 Seconds

Weightlifting

Push Press (6 x 3)

*Take 10 minutes to build across the 6 sets to today’s heavy 3 rep push press.

**Note: Push Press: Dip/Drive/Press…no Re-Dip after the Drive portion of the lift.

***Keys to getting better at push press..1. quick drive from the bottom. 2. squeeze your glutes and quads as you press. 3. As the bar passes your forehead push your head through to finish underneath the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 of:

20/15 Calorie Row

20 Single-Arm DB Hang Clean & Jerk (55/35)

20 Burpees Over-the-DB

No Diggity

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Banded Shoulder Stretch x :30/side

400 M. Run

then…

2 Rounds of:

10 x V-Ups

10 x Hand-Release Pushups

10 x American KB Swings

Weightlifting

Bench Press (8 x 3 Across)

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 21X1

*Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

Metcon

Metcon (Time)

For time:

15 Handstand Push-Ups

30 Alternating Single-Leg Squats (Pistols)

45 Kettlebell Swings (53/35)

60 Push-Ups

45 Kettlebell Swings (53/35)

30 Alternating Single-Leg Squats (Pistols)

15 Handstand Push-Ups

Under the Bridge

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Ski

then…

Two sets of:

:30 second Banded Palloff Squat Hold (each side)

10 x Banded Lateral Monster Walk (each direction)

10x Banded Squats

10x Plank Shoulder Taps (each arm)

5x Russian StepUps (each side)

Weightlifting

Back Squat (Heavy 1-Rep)

Every 90 Seconds, for 12 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

*Your goal is to use sets 6-8 to establish TODAY’s heavy 1-Rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders/80 Single-Unders

20 Wallballs (20/14)

10 Ring Dips

Bodak Yellow

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Assault Bike x 2 minutes

Banded Hip Distraction x :30/side

KB Duckwalk x 20 steps

Followed by…

2-3 sets with an empty barbell of:

Romanian Deadlift x 3 @ 3011

Bent-Over Barbell Row x 3 @ 3113

Muscle Clean x 3

Shoulder Press x 3

Front Rack Alternating Reverse Lunges x 6

Metcon

Metcon (4 Rounds for reps)

Against a 3-minute running clock…

300 Meter Run

9 Chest-to-Bar Pull-Ups

Max Reps of Power Cleans (155/105)

Rest 2 minutes, and complete a total of FOUR (4) sets. Please note the number of repetitions of power cleans achieved in each of the four sets.

Electric Feel

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds…

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed…

Metcon

Metcon (5 Rounds for reps)

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump-Overs (24″/20″)

60 seconds of Double DB Ground to Overhead (50/35)

60 seconds of Toes-to-Rings

***Rest 60 seconds***

*Teams get one erg, one box, one set of rings, and one set of dumbbells.

**Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).