CrossFit – Tue, Feb 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike Erg or Ski

10 Box Jump w/Step Down (increase height each set)

20 Alt. Leg V-Up

10 Hanging Scap Retractions

5 Kip to Swing

5 Box Dip

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:

Minute 1: Max Calorie Bike Erg

Minute 2: Max Box Jump-Overs (24”/20”)

Minute 3: Max Toes-to-Bar (Rounds 1, 3 and 5)/Max Chest-to-Bar (Rounds 2 and 4)

Minute 4: Rest

*Max Toes to Bar in minute: Stop if you get to 20.

*Max Bar Muscle Up in minute: Stop if you get to 10.
Rx+: Bar Muscle-Ups

Weightlifting

Warmup for the Cleans with:

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

Hang Clean + Front Squat + Jerk (5 x 1 (Building))

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPE

CrossFit – Mon, Feb 27

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row (easy to moderate)

25 Single Under

10 PVC Pass Through

10 Single Arm High Pull (each side) (light to moderate)

10 Single Arm Press (each side) (light to moderate)

5 Inchworm w/Push Up

-Then-

Build to Clean and Jerk and Snatch weight.

Metcon

Metcon (Time)

Complete 6 Sets For Time:

35 Double-Unders

Odd sets: 10 Clean and Jerks (75/55)

Even Sets: 10 Power Snatches (75/55)

10 Bar-Facing-Burpees

-Rest 1:00 between sets-
Rx+:

Complete 6 Sets For Time:

50 Double-Unders

Odd sets: 10 Clean and Jerks (95/65)

Even Sets: 10 Power Snatches (95/65)

10 Bar-Facing-Burpees

-Rest 1:00 between sets-

Weightlifting

Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch (5 Sets (Building-Touch N Go))

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE

CrossFit – Fri, Feb 24

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets: (building from easy to moderate)

1:00 jog

1:00 ski

-then-

2-3 Sets:

5-10 Inchworm

5 Spider-Man lunge stretch (each side)

10 Hanging Scap Retraction

5 Kip to Swing

3 Strict Pull-Up

3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)

-then-

Warmup to Thruster Weight (3ish sets):

1: 3@7RPE

2: 2@8RPE

3: 1@9RPE

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
*1 Down and Back is 1 shuttle run rep

**Burpee pullups – you may jump directly into the pullup or jump to the bar and kip.

***Pullup bar must be out of your reach when you are standing underneath with your arms extended.

CrossFit Games Open 23.2B (All Divisions/Ages) (1 RM Thruster)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
*You CANNOT rebend your knees once they have straightened (no push or split jerk).

**You may not pause between the squat and the press out

***One fluid movement from the bottom of the squat to the top of the press.

****May be completed as a cluster or as a clean and then a thruster.

Thruster

N.C. Kids – Thu, Feb 23

Crossfit North Cloud – N.C. Kids

Warm-up

Warmup (No Measure)

3:00 Run

then…

2 Rounds:

10 Strict Press

10 Air Squats

10 Pushups

Metcon

CrossFit Games “23.2-Kids CF” (AMRAP – Rounds and Reps)

AMRAP 15:

With a partner, complete:

10 Burpees

10 Shuttle Runs

10 Pullups

CrossFit Games “23.2B-Kids CF” (AMRAP – Reps)

5 Minute AMRAP:

Max Reps of Thrusters

CrossFit – Wed, Feb 22

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2Sets:

1:00 Bike (easy to moderate)

10 Front Squat (45/35)

10 Push Press (45/35)

10 Muscle Clean (45/35)

-Then-

Warm Up to Squat Clean Weight
*Do NOT just put your weight on for the workout, you need to warmup to the working weight especially because you will be under very high fatigue from the bike during the workout.

Metcon

Metcon (AMRAP – Reps)

Complete the Following:

EMOM 8 Minutes:

Odd Minutes: 5 Squat Cleans (135/95)

Even Minutes: 12/9Calorie Assault Bike

-rest 2 minutes-

EMOM 8 Minutes:

Odd Minutes: 3 Squat Cleans (185/125)

Even Minutes: 12/9Calorie Assault Bike
Rx+:

EMOM 8 Minutes:

Odd Minutes: 5 Squat Cleans (185/115)

Even Minutes: 15/12Calorie Assault Bike

-rest 2 minutes-

EMOM 8 Minutes:

Odd Minutes: 3 Squat Cleans (225/145)

Even Minutes: 15/12Calorie Assault Bike

*Women’s Rx Reps: 104

*Men’s Rx Reps: 128

*Women’s Rx+ Reps: 128

*Men’s Rx+ Reps: 152

Cool Down

Cool Down (No Measure)

3 Minutes Cardio

1 Minute Couch Stretch (each side)

1 Minute Pigeon Pose/Stretch (each side)

N.C. Kids – Tue, Feb 21

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

Complete:

1:30 Ski

1:30 Bike (easy to moderate)

10 Single Arm DB High Pull (Light-Moderate) (each side)

15 Russian Kettlebell Swing (Moderate)

5 Inchworm

5 Strict Pull Up

Metcon

Metcon (2 Rounds for reps)

Complete For Time:

AMRAP 7:

14 Calorie Run

14 DB Snatches

-rest 1 minute-

AMRAP 7:

14 DB Thrusters

14 Pushups

Weightlifting

Bench Press (4 x 5)

CrossFit – Tue, Feb 21

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete

1:30 Ski

1:30 Bike (easy to moderate)

10 Single Arm DB High Pull (Light-Moderate) (each side)

15 Russian Kettlebell Swing (Moderate)

5 Inchworm

5 Strict Pull Up

Metcon

Metcon (3 Rounds for time)

Complete For Time:

3 Rounds:

14 Dumbbell Snatches (50/35)

7 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

10 Dumbbell Snatches (50/35)

7 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

7 Dumbbell Snatches (50/35)

7 Burpee Pull Ups
Rx+:

3 Rounds:

20 Dumbbell Snatches (50/35)

10 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

15 Dumbbell Snatches (70/50)

10 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

10 Dumbbell Snatches (100/70)

10 Burpee Pull Ups

Weightlifting

Clean and Jerk (5 x 1 Power Clean & Push Jerk)

1 Power Clean + 1 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 6.5/10 RPE

1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

1 Power Clean + 1 Push Jerk @ 8/10 RPE

CrossFit – Mon, Feb 20

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio

25 Double Unders

25 Single Unders

Metcon

Metcon (Time)

5 Rounds For Time:

250m Row(MUST be Sub 0:58 for Men and Sub 1:07 for Women)

25 Double Unders

25 Single Unders
Rx+:

5 Rounds For Time:

250m Row (MUST be Sub 0:52for Men and Sub 0:59for Women)

50 Double Unders (MUST be unbroken)

*1:44/500m for men and 1:58/500m pace for women

Weightlifting

Power Snatch (3,2,1,1,1 Building)

3 Power Snatch @ 5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

*These will be all touch and go! No dropping the barbell.

Back Squat (4 x 3 Building)

3 Back Squat @ 70-75% 1 RM Back Squat

3 Back Squat @ 70-75% 1 RM Back Squat

3 Back Squat @ 70-75% 1 RM Back Squat

3 Back Squat @ 70-75% 1 RM Back Squat