Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Assault Bike x 30 seconds (60-65% perceived effort)

Perfect Stretch x 10 steps

Lateral Jumps x 10 reps

Assault Bike x 30 seconds (70-75% perceived effort)

Plank Shoulder Taps x 10 each arm

Broad Jumps x 10 reps

Assault Bike x 30 seconds (80-85% perceived effort)

Metcon

Metcon (6 Rounds for reps)

Complete 6 Rounds of: (2:00 work/2:00 rest)

25 Double Unders (50 Single Unders)

5 Deadlifts

5 Front Squats

Max. Reps of Shoulder-to-Overhead in remaining time
*You should be getting at a minimum 30 seconds of S2O per round.

**Larger classes, alternate groups in the 2 minute work/rest periods.

***If not getting adequate time for S2O adjust DU/SU down.

Rx Barbell: (115/75)

Rx+ Barbell: (135/95)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Hip & Ankle CARs x 60 seconds per side

Couch Stretch x 60 seconds per side

then…

Every 60 seconds for 8 minutes (2 sets):

Station 1 – 30 seconds Plank Hold + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges

Station 3 – Static Hang x 45 seconds (one set pronated, one supinated)

Station 4 – 45 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Metcon

Metcon (Time)

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

1600 Meter Med-Ball Relay Run

100 Hand-Release Pushups

50 Synchro. Devil Press (50/35)

100 Box Jump-Overs (24/20)

1600 Meter Med-Ball Relay Run

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500 M. Row

10 Single Arm Kettlebell Thruster (R)

10 Single Arm Kettlebell Thruster (L)

10 Inchworm w/Squat

Then…

10 -20 PVC Passthroughs

Banded Shoulder Distraction x 20 seconds per position (each arm)
*Focus on quality, especially on Row and thrusters…no wasted movement, and keeping balanced are the goal.

Metcon

Metcon (Time)

Five rounds for time of:

400 M. Run/500 M. Row

10 Alt. DB Squat Snatch (50/35)

10 Burpees Over the DB
*Mods for DB Squat Snatch: 1. Lighter Squat Snatch

2. Power Snatch + OH Squat

3. Power Snatch (heavier than normal #)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Ankle Distraction x30 seconds each side

Banded Hip Distraction x 30 seconds each side

Then…

500 M. Row

Kettlebell Windmills x 10 reps each side

Suitcase Deadlift x 10 reps each side

SkiErg Sprint x 10 Calories

Gymnastics

Weighted Pull-ups (5 x 5)

Complete 5 sets of 5 weighted (unbroken) pull-ups.

*if you cannot do Strict pull-ups, modify with pull-up negatives or Banded pull-ups where you struggle to on the last pull-up of each set.

Metcon

Metcon (Time)

Complete for Time:

30/24 Calorie Bike

30 Power Snatch (75/55)

60 Alternating Pistols

30 Toes-to-Bar

30/24 Calorie Row

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Minute Easy Bike

directly into…

4 Minute AMRAP of:

4 GHD (8 AbMat Situps)

4 Cossack Squats

4 LIGHT DB Devil Press

Weightlifting

Deadlift (E2MOM x 6)

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

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 3 reps @ 75%

*Set 5 – 2 reps @ 80%

*Set 6 – 2 reps @ 85% +

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets)

100 Double Unders

50 ft. of Overhead Walking Lunges (95/65)

20 Pullups
*You should be getting rest each set (minimum of 45 seconds)…adjust reps accordingly.

**Single-Unders are multiplied by 1.5 (so if you are doing SU you will do 150 each round)

***If can’t do OH walking Lunge, modify with Front Rack walking Lunges.

****Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike 20 Calories (10 Easy/10 Hard)

Ankle Dorsiflexion x 90 seconds per side

Couch Stretch x 90 seconds per side

Thoracic Spine Isometric Holds

Inchworms x 10

Lateral Single-Leg Jumps x 10 each leg

followed by…

Foam Roll Low Back/Quads

Weightlifting

Front Squat (Heavy 2-Rep)

Take 15 minutes to build to today’s Heavy 2-Rep Front Squat

Metcon

Metcon (Time)

Three rounds for time AND weight:

Run 400 Meters

7 Squat Snatch Attempts (choose your weight)
*The load should be approximately 75-80% of your 1-RM Front Squat.)

**Use this to record the time it takes you to complete the MetCon.

***You will only make 7 attempts each round, not 7 made lifts. Missed lifts count as 0 pounds.

Metcon (Weight)

*Use this section to record the TOTAL weight lifted across all 3 sets.

**Scoring Example: #135 x 7 reps x 3 sets = #2835.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2x Through:

Row 250 M.

Romanian Deadlifts x 15 (slow and controlled at VERY lightweight)

AbMat Situps x 15

Followed by…

Three Sets (light weight):

Muscle Cleans x 5 (fast elbows/no dip!)

Wall Walks x 4

Metcon

Metcon (2 Rounds for reps)

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (155/105)

6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Shoulder-to-Overhead (135/85)

20 Russian Kettlebell Swings (70/53)
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

**The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Twice Through:

Run 400 M.

Scapular Push-Ups x 15

Lunge w/ Twist x 20

Followed by…

Double-Under Practice x 3-5 minutes

*If you are solid with your DUs, then spend this time working on a gymnastic weakness of your choice.

Accessory Work

Four sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 30 seconds

Seated DB Shoulder Press x 5 Reps @20X1

Rest 30 seconds

Seated DB Shoulder Press (5,5,5,5)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

30 Double-Unders/60 Single-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2x through:

20 PVC Passthroughs

20 Pause Air Squats (3 second pause in bottom)

Followed by…

Three Sets w/ PVC or Unloaded Barbell:

Behind the Neck Shoulder Press x 5

Overhead Squat x 5

Behind the Neck Sotts Press x 5

Weightlifting

Shoulder Press (5,3,2,2,2,2)

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

Shoulder Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:

3 Strict Pullups

6 Devil Press (50/35)

9 Box Jump-Overs (30/24)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

“Jack Squat”

21-15-9

Front Squats (135/95)

KB Swings (53/35)

400m Run

RomWOD

Metcon (No Measure)

*RomWOD & mobility for remainder of class