CrossFit – Mon, Apr 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:00 Ski (moderate)

10 PVC Pass Through

10 PVC Overhead Squat

30 Single Unders

:30 Wall Facing Handstand Hold

Then…

Barbell Prep for Back Squat:

2 Sets:

5 Cossack Squats (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Weightlifting

Back Squat (Take 10 Minutes to establish a Heavy 3-Rep Back Squat.)

*Start with a warmup set of 5 at a light and manageable weight and build up from there. Doing a set approximately every 2:00 is ideal.

Metcon

Metcon (5 Rounds for time)

Complete 5 sets for Times: (1 set every 3 minutes 30 seconds)

5 Overhead Squats (135/95)

40 Double Under

4 Wall Walk
Rx+:

5 sets (1 set every 3 minutes 30 seconds)

5 Overhead Squats (185/125)

50 Double Under

5 Wall Walk

*Time Cap Each Set: 3 Minutes

CrossFit – Sat, Apr 1

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Jog/Bike

then…

2-3 Sets:

5 Pushups

10 Cossack Squats

10 Muscle Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

In a Team of 3, Complete AMRAP 25:

20 Box Jump-Overs (24/20)

15 AbMat/GHD Situps

10 Clean & Jerks (155/105)

5 Rope Climbs

*Teammates rotate through 200 M. Run for the duration of the workout.

**Always one running, one working on amrap and one resting.

CrossFit – Fri, Mar 31

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Row/Bike/Ski (easy to moderate)

5 Inchworm w/Push Up

10 Double Front Rack Kettlebell Front Squat (light)

:20-:30 Wall Facing Handstand Hold

Metcon

Metcon (Time)

With a Partner, Complete For Time:

20 Wall Walks

40 Double Front Rack Kettlebell Squats (2×53/35)

60/48 Calorie Row

200m Kettlebell Farmer Carry (2×53/35)

60/48 Calorie Row

40 Double Front Rack Kettlebell Squats (2×53/35)

20 Wall Walks
Rx+: Kettlebells (70/53)

Weightlifting

Shoulder Press (4 x 10 (building))

4 sets: 10 reps @ – ending @ approximately RPE 7

*build in weight, these should be light where the bar moves quickly and you can maintain midline.

CrossFit – Thu, Mar 30

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

12 Calorie Ski (or Row) (moderate)

12Calorie Bike

12Hanging Scap Retractions

12Lateral Box Step Up (each side)

12 KB Swings

then…

Build to Deadlift Weight.

Weightlifting

Deadlift (4 x 10 (building))

4 sets: 10 reps @ – RPE 5-7

*Rest 2:00-2:30 b/t sets

**Weight is going to be on the lighter side. Focus should be on moving well, not bouncing the bar off of the ground at all and driving through the ground with your feet and engaging your glutes/hamstrings/quads.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete 15 Minute AMRAP:

5-4-3-2-1

Strict Pullups

Double DBBurpee Box Step Overs (2×50/35) (24/20)

*Once you complete the set of 1, go back to 5.
Scoring: 1 “Round” is completing the 5-4-3-2-1

Example: 4 Rounds + 9 Reps would be 4 completions of 5-4-3-2-1 and then 5 pullups + 5 db burpee box step overs.

CrossFit – Tue, Mar 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Jog

1:00 Calf Stretch

then…

20 Plate Hops

20 Red Band Pull-aparts

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets:

12-9-6 (9-7-5)

Calorie Ski Erg

Calorie Assault Bike

*30 Double-Unders after each round

-Rest 3 minutes between sets-

Weightlifting

Power Clean (5 x 1 Across)

1 Power Clean @70-75% of 1RM Power Clean

1 Power Clean @70-75% of 1RM Power Clean

1 Power Clean @70-75% of 1RM Power Clean

1 Power Clean @70-75% of 1RM Power Clean

1 Power Clean @70-75% of 1RM Power Clean

*Be FAST and SMOOTH. Shut it down while you feel like you could add at least 20-25% more load if you had to.

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Hamstring Smash (each side)

2 minute Seated QL Stretch (each side)

CrossFit – Mon, Mar 27

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (moderate) (your choice)

5 Pushup to Downward Dog

15 Banded Good Morning

5 Paused Air Squat

Metcon

Metcon (3 Rounds for reps)

Complete 12 Minute EMOM (3 Sets):

Minute 1: 8 Dumbbell Hang Cleans (2×50/35)

Minute 2: 200/150 MeterRow

Minute 3: 4 Chest-to-Bar+ 8 Burpee to Bar

Minute 4: 4 Dumbbell Thrusters (2×50/35) + 8 Pullups
Rx+:

12 Minute EMOM (3 Sets):

Minute 1: 8 Kettlebell Hang Cleans (2×53/35)

Minute 2: 200/150 MeterRow

Minute 3: 4 Bar Muscle Ups + 8 Burpee to Bar

Minute 4: 4 Kettlebell Thrusters (2×53/35) + 8 Chest-to-Bar

*Male Reps: 52 Reps/Round (156 Total)

*Female Reps: 47 Reps/Round (141 Total)

Weightlifting

Power Snatch + OHS (5 x 1+1 (building to 7/10 RPE))

In 5 WORKING sets or less, work up to a 7/10 RPE Power Snatch + Overhead Squat that is FAST and SMOOTH

Example Sets:

1-#115

2-#135

3-#155

4-#175

5-#185

*based off of #205 Power Snatch Max

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Scorpion Stretch

2 Minutes Downward dog to Upward Dog Transition

CrossFit – Fri, Mar 24

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog (moderate)

5 Box Jump w/Step Down

15 Banded Good Morning

5 Hand Release Push Up

-Then-

Warm Up to Deadlift weight.

Metcon

Metcon (Time)

With A Partner, Alternating FULL ROUNDS, Complete 10 Rounds (Each) For Time Of:

10 Box Jumps 24”/20”

10 Deadlifts (155/105)

15/10 Push Ups

*Rest while your partner works*
Rx+:

10 Box Jumps (30/24)

10 Deadlifts (225/155)

20/15 Pushups

Cool Down

Cool Down (No Measure)

5:00 Cool Down:

1:00 Foam Roll Low Back

1:00 Seated Straddle/Side

1:00 Scorpion Hold/Side