Crossfit North Cloud – CrossFit

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Weightlifting

*Complete 4 sets of 5 seated DB shoulder press.

**In between sets, complete 10 strict Toes-to-bar, or strict leg raises (straight leg).

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

Metcon

Metcon (Time)

In teams of 3 or 4, complete in Conga Line style:

30/20 Calorie Row

30 DB Thrusters (50/35)

30/20 Calorie Bike

30 Box Jump Overs (30/24)
*As soon as partner 1 finishes the row and begins work on the 30 Thrusters, partner 2 may begin rowing. When partner 1 has moved to the Assault bike, and partner two has moved to the thrusters, partner 3 may begin rowing.

**Partners may never be on the same station as another partner.

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, alternate every :90 seconds, to complete as many rounds and reps possible in 24 minutes of:

15 Air Squats

12/10 Calorie Row

9 Burpees over the DB

6 DB Snatch (50/35)
*Partners use one rower.

Crossfit North Cloud – CrossFit

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Metcon

Rack and Run (2 Rounds for weight)

With a partner, for total weight moved, complete 2 rounds of:

Partner 1: 800 Meter Run

Partner 2: Max Weight (Back Squats)

Partner 2: 800 Meter Run

Partner 1: Max Weight (Back Squats)

***Rest 5 Minutes***

Partner 1: 800 Meter Run

Partner 2: Max Weight (Push Jerk)

Partner 2: 800 Meter Run

Partner 1: Max Weight (Push Jerk)
*Rack & Run follows this format: Partner 1 runs 800 M. while Partner 2 completes as many reps of Back Squat at the weight that they choose…when Partner 1 returns, Partner 2 runs 800 M. while Partner 1 performs max reps of Back Squat at their chosen weight.

**When Partner 2 finishes the 800 M. Run, partners rest 5 minutes and then follow the same format for the Push Jerks.

***Scoring: there are two scores: weight and time.

Total weight moved on Back Squat = Round 1.

Total weight moved on Push Jerk = Round 2.

Time to complete.

Metcon (Time)

Use this to record the time to complete.

Crossfit North Cloud – CrossFit

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Weightlifting

Bench Press

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

*Rest approximately 2 minutes between sets.

**Last two sets are same weight.

Metcon

Metcon (Time)

Five rounds for time of:

20/15 Calorie Row

10 Single Arm Dumbbell Push Presses (50/35)

10 DB Overhead Walking Lunges (50/35)

Crossfit North Cloud – CrossFit

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Metcon

Weightlifting

Front Squat (4,3,2,3,4)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 75%

*Set 2 – 3 reps @ 85%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 rep @ 85%

*Set 5 – 4 rep @ 80%

Metcon (Time)

For time:

1 Rope Climb

40 Wallballs (20/14 lbs)

2 Rope Climbs

30 Wallballs

3 Rope Climbs

20 Wallballs

4 Rope Climbs

10 Wallballs

5 Rope Climbs
Time cap = 12 minutes

**Modification for Rope Climb…

Examples:

-3x Seated to Standing Rope Pulls

-Rope climb to lower height

Crossfit North Cloud – CrossFit

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Gymnastics

Metcon (No Measure)

Split into three groups, each starting on a different movement take 15 minutes to rotate through 5 minutes of practice at each:

Movement 1 (0:00 – 5:00) – Rope Climb Progressions

Movement 2 (5:00 – 10:00) – L-Sit Hold Progressions (parallete/floor)

Movement 3 (10:00 – 15:00) – Handstand Hold Progressions

Metcon

Metcon (Time)

Buy-In: 100 Double-Unders

then…21-15-9 of:

Handstand Pushups

Sumo Deadlift High-Pull (95/65)

Cash-Out: 100 Double-Unders

Crossfit North Cloud – CrossFit

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Weightlifting

Four sets of:

Deadlift x 4 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

Deadlift (4 x 4 @ 30X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Hand-Release Pushups

10 Deadlifts (225/155 lbs)

10 Burpees Over the Barbell

Crossfit North Cloud – CrossFit

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Metcon

Metcon (2 Rounds for reps)

A.

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

12 DB Snatches (50/35)

Rest 8 minutes, and when the running clock reaches 20:00…

B.

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (50/35)

*6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
**Both portions of this workout are completed by alternating FULL ROUNDS.

Crossfit North Cloud – CrossFit

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Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit North Cloud – CrossFit

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Metcon

Metcon (5 Rounds for reps)

Every minute, on the minute, for 30 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike

Minute 2 – 15 Goblet Squats (53/35)

Minute 3 – 20 Push-Ups

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

Minute 5 – 10 Toes-to-Bar

Minute 6 – REST