Crossfit North Cloud – CrossFit Kids

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Warm-up

Warm-up (No Measure)

“Freeze”

The class runs in a circle around the trainer. At the call of “freeze” any athletes that take any extra steps must complete the penalty decided by the trainer.

Skill Work

Take 10 minutes to work on Snatch (Power and Squat) with a PVC.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

5 Power OR Squat Snatches (PVC)

7 Toes to Rings

9 Mountain Climbers

Game

“Bring Sally Up…with air squats!”

Crossfit North Cloud – CrossFit

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Weightlifting

Snatch (10 x 1.1)

Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1.1

(rest no more than 10 seconds between singles)

Build over the course of the 10 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Alternating Single-Arm Dumbbell Snatches (50/35)

10 Handstand Push-Ups
Rx+ = Strict Handstand Pushups

Crossfit North Cloud – CrossFit

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Metcon

Metcon (5 Rounds for reps)

Against a two-minute running clock, complete:

3 Hang Cleans

6 Shoulder to Overhead

9 Front Squats

Max Reps of Burpees over the Bar in remaining time.

*Rest 2 minutes between sets, and complete a total of five sets.

**Rx loading = (135/95)
***Scoring***

18 Reps/Round with Barbell + Reps of Burpees

RomWOD

RomWOD programming for Tuesday, June 12th.

Crossfit North Cloud – CrossFit Kids

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Warm-up

Warm-up (No Measure)

3 Rounds

25 ft. Barrel Rolls ->

50 ft. Lunge walk ->

25 ft. Roving plank ->

50 ft. Bear Crawl ->

Skill Work

Metcon (No Measure)

Thrusters!

Every minute, for 6 minutes: 5 thrusters (DB or Bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 2 or 3:

AMRAP in 15 minutes of:

7 Push ups

7 Tuck jumps

7 DB Thrusters

*Alternate Full Rounds

Game

Metcon (No Measure)

Pushup Knockout

Crossfit North Cloud – Power Athlete

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Metcon

Metcon (Time)

12-9-6-3

Single-Arm DB Power Snatch

DB Box Step-Overs (20″ Box)

Weightlifting

Deadlift (5-RM then, 5×5)

Build to a heavy 5 Rep, then….

I want you to pull 5×5 @ 80% of 5 RM. Keep 90 second rest periods.

Single Arm Dumbbell Row (10,10,8,8,8)

ONE ARM DB ROW:

I want to get some heavy rows in. Get nasty.

Crossfit North Cloud – CrossFit

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Metcon

CFNC Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wallballs (20/14 lbs to 10/9)

*Please note times for EACH set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

**If you do not complete all of the Reps in the 5 minute set, each incomplete rep is 1 second added to your time for that set.

***Make note of all modifications used.
Note: We will be using this to gauge improvement in fitness over the summer. In 8 weeks, we will be retesting so go hard and look to improve!

Crossfit North Cloud – CrossFit

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Metcon

Metcon (2 Rounds for reps)

A.

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

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Rest exactly five minutes, and then:

B.

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

6 Push Presses (135/95 lbs)

12 Kettlebell Swings (53/35 lbs)
*Scoring:

“Round 1 = Part A”

“Round 2 = Part B”

**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 completing as many rounds as possible.

Crossfit North Cloud – CrossFit

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Accessory Work

Metcon (No Measure)

Two sets of:

Bulgarian Split Squats x 20 reps each leg @ 1010

*Rest 60 seconds after each leg

Single-Arm Dumbbell Row x 8 reps @ 2110

*Rest 60 seconds after each arm

Single Arm Dumbbell Row

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Crossfit North Cloud – Power Athlete

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Skill Work

Metcon (No Measure)

SINGLE LEG SQUAT “Pistol”

4 sets of 14 reps

*Done as 7 left and 7 right

Weightlifting

Bench Press (3×7)

Work up to a 7 rep max.

*3 hard working sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20/15 Calorie Assault Bike

20 Russian Kettlebell Swings

20 Hand-Release Pushups

Crossfit North Cloud – CrossFit Kids

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Warm-up

Warm-up (No Measure)

10 Plank-Ups —> 40′ Walking Lunge

10 Squats —> 40′ Bear Crawl

10 Hand Release Pushups —> 40′ Single Leg Hop (Left)

10 Box Jumps —> 40′ Single Leg Hop (Right)

Skill Work

Metcon (No Measure)

Dumbbell Snatch

Metcon

Metcon (Time)

5 Rounds for Time:

10 Situps

25′ Dumbbell Overhead Lunge (One overhead)

20 Dumbbell Snatch (10 each hand)

25′ Dumbbell Overhead Lunge (One overhead)