Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups

Metcon (3 Rounds for reps)

“Lead Foot” – SCALED

AMRAP 4:

21 Calorie Row

21 Burpees

21 Jumping CTB Pull-ups

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Toes-to-Bar

Rest 4:00

AMRAP 4:

9 Calorie Row

9 Burpees

9 Jumping Pull-ups

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

“Cerberus”

Teams of 3:

3 Rounds:

75 Squat Cleans (Varies)

400 M. Team Sandbag Run (#50)

Squat Clean Weights:

Rx=

Round 1 = 75/45

Round 2 = 95/55

Round 3 = 115/65

Rx+ =

Round 1 = 95/65

Round 2 = 115/85

Round 3 = 135/95
If you’ve ever seen an elite marathon runner in a race or a an olympic lifter move a barbell, you’ve probably awed at how effortless it looks for them. While we often think about the finer details on a movement like the snatch, dialing in our running mechanics makes a huge difference as well. Without maybe knowing it, running uphill is a perfect tool for thinking about technique. Leaning forward and picking up the feel a little quicker allows us to get up the hill quicker and more efficiently. When we get onto flat land, we can use the lessons from the hill to improve our running. Slight lean forward, feet landing under our center of mass, quick foot cadence, and minimal foot contact.

Crossfit North Cloud – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Tequila!”

With a partner, alternating complete movements, complete as many rounds and reps in 20 minutes of:

5 Pull-ups

5 Thrusters (75/55)

5 Burpees

20 Cal. Row

17 Russian KB Swings (53/35)

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Tequila!”

With a partner, alternating complete movements, complete as many rounds and reps in 20 minutes of:

5 Pull-ups

5 Thrusters (75/55)

5 Burpees

20 Cal. Row

17 Russian KB Swings

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

“Make It Rain”

21 – 15 – 9

Bike for Calories

American Kettlebell Swings (53/35)

then…

21 – 15 – 9:

Row for Calories

Burpees

then…

21 – 15 – 9:

Medball Squat Cleans (20/14)

200 Meter Run
With the clean and jerk and snatch being the toughest learning challenges in the weight room, many programs avoid these because of their technicality. In CrossFit, everyone learns these movements because of how well they develop strength, power, speed, flexibility, coordination, balance, agility, and accuracy.

Using a light medicine ball is an effective way to teach the basic points of performance on the clean. Greg Glassman says, “This clean may in fact have a clearer application, that cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.” This clean also delivers a killer metabolic stimulus when placed into a workout because we are able to cycle the light weight pretty quickly.

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dip Stick”

AMRAP 15:

15 Box Jump Overs (24/20″)

12 Ring Dips

9 Power Cleans (135/95)
The reason we choose ring dips over stationary dips is the neurological factor. The instability of the rings requires more strength, accuracy, balance, and coordination. Even if we are tailoring today’s workout, jumping to support ourselves on the rings is a great option that preserve that stimulus.

Crossfit North Cloud – CrossFit

Metcon

Heartbreak Kid (Time)

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest-to-Bar Pull-ups

50 Double-unders
To scale, use these scaled versions:

“Heartbreak Kid” (Scaled)

3 Rounds:

10 Front Squats (155/105)

20 Chest-to-Bar Pull-ups

50 Double-unders

“Heartbreak Kid” (Intermediate)

3 Rounds:

10 Front Squats (135/95)

20 Pull-ups

50 Double-Unders/100 Single-Unders

Crossfit North Cloud – CrossFit

Metcon

Chip & Rip (Time)

“Chip & Rip”

Teams of 2 or 3:

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Deadlifts (185/125#)

100 Wallballs (20/14#)

100 Burpees

100 Wallballs (20/14#)

100 Deadlifts (185/125#)

100 Box Jump Overs (24/20″)

100 Calorie Row
Today’s workout is a team version 2014 Regionals Event 6. This “chipper” format is a classic workout structure in CrossFit. You complete each movement in order before moving to the next. This is designed so that as one movement fatigues, you move to the next one that has a different demand. There will be a cumulative effect, but the variety allows you to keep moving through for an increased metabolic effect.

Crossfit North Cloud – CrossFit

Weightlifting

3 Sets of:

8 Single-Arm DB Row (each arm)

5 Evil Wheels

Single Arm Dumbbell Row

Metcon

Metcon (Time)

“Franchise”

21-15-9:

Push Jerks (95/65)

Pull-ups
Rx+…

“Franchise”

21-15-9:

Push Jerks (135/95)

Chest-to-Bar Pull-ups

**After the Open, the top 200 athletes in each of the Masters Age Divisions (35-60+) move on to the Master’s Qualifier. Athletes have from Thursday to Monday to complete all the workouts that were released by CrossFit last night. Today’s class workout is taken Master’s Qualifier.

Crossfit North Cloud – CrossFit

Metcon

Metcon (No Measure)

“Front Row”

Front Squat – Heavy Single

High Hang Squat Clean – Heavy Single

Squat Clean – Heavy Single

then…

Max Effort 1000 m. Row
*Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique.

*This “sweet spot” is where we see the most progress in our fitness.

**There is no score for “time” to complete the heavy singles, record your heaviest rep of each and then the time for your 1,000 Meter Row.

Front Squat

High-Hang Clean

Squat Clean

1000m Row (Time)

Max Effort 1000m Row