Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike 1 Round/1:00 Run 1 Round

10Shrugs in Handstand Hold

5 Single Arm Dumbbell Press (each side) (moderate)

5 Pushups

Metcon

Metcon (Time)

Complete For Time:

40/32 Calorie Assault Bike

20 Handstand Push Ups

400m Run

30/24 Calorie Assault Bike

15 Handstand Push ups

300m Run

20/16 Calorie Assault Bike

10 Handstand Push ups

200m Run

10/8 Calorie Assault Bike

5 Handstand Push ups

100m Run
Rx+:

40/32 CalorieBike

20 Strict Handstand Push Ups

400 Meter Run

30/24 CalorieBike

15 Strict Handstand Push ups

300 Meter Run

20/16 CalorieBike

10 Strict Handstand Push ups

200 Meter Run

10/8 CalorieBike

5 Strict Handstand Push ups

100 Meter Run

-rest 5 minutes-

25 Wall Facing Strict Handstand Push Ups

50/40 CalorieBike

Weightlifting

Clean Pull + Hang Squat Clean + Clean + Front Squat (1+1+1+1 x 5 (building))

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7.5/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8.5/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 9/10 RPE

Deadlift (Clean Grip Deadlift (10 Second DL))

1x 10 Second Clean Deadlift @ 10/10 RPE

1x 10 Second Clean Deadlift @ 10/10 RPE

1x 10 Second Clean Deadlift @ 10/10 RPE

*You will take 10 seconds to perform a Clean deadlift on the way up AND down.

*No Switch Grip!

*Setup like you’re doing a clean.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (moderate)

12 Hanging Scap Retraction

6 Kip to Swing

3 Strict Pull Up

6 Overhead Squat with Empty Bar

6 Power Snatch with Empty Bar

-Then-

Warm Up to Overhead Squat and Power Snatch weight.

Metcon

Metcon (2 Rounds for time)

Complete:

3 Rounds For Time:

8 Overhead Squats (115/80)

24 Pull Ups

-at 10 minutes-

3 Rounds For Time:

8 Power Snatch (115/80)

24 Wallballs (20/14) (10/9)
Rx+:

OHS/Snatch: (135/95)

C2B Pullups

Wallballs (30/20)

Weightlifting

Snatch Pull + Snatch High Pull + Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 9/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Jog

then…

2 Sets:

10 Lunge W/Twist (each side)

10 Pushups

10 DB High Pull (each side)

Metcon

Metcon (Time)

With a Partner, Complete For Time:

50’ Sled Push (+135/+90)

50/40 Calorie Assault Bike

50 Synchro DB Snatch (50/35)

200’ Sled Push (+135/+90)

50 Synchro DB Snatch (50/35)

50/40 Calorie Assault Bike

50’ Sled Push (+135/+90)
Rx+:

Sled Push (+180/+135)

DB Snatch (70/50)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (your choice)

15 Good Mornings

10 Cossack Squats (per side)

5 Inchworms

Metcon

The Average Jay (Time)

3 Rounds For Time:

250 M. Row

17 Push-ups

17 Deadlifts (135/95)

17 AbMat Sit-ups

17 Box Jumps (24/20)

Weightlifting

Front Squat (5 x 2 (building))

2 Front Squat @ 6.5/10 RPE

2 Front Squat @ 7/10 RPE

2Front Squat @ 7.5/10 RPE

2 Front Squat @ 8/10 RPE

2 Front Squat @ 8.5/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:00 Pigeon Strecth/side

1:00 Bike

20 PVC Passthroughs

20 Plate Hops

10 Pushups

10 Box Jump w/Step Down

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 25:

50 Double-Unders (each, at the same time)

40 Alt. Pistols

30/27/24 Calorie Row

20 Snatches (115/80)

10 Burpee Box Jump-Overs (24/20)
Rx+:

With a Partner, Complete AMRAP 25:

50 Double-Unders (each, at the same time)

40 Alt. Pistols

30/27/24 Calorie Row

20 Snatches (155/105)

10 Burpee Box Get-Overs (48/40)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets:

0:30 Jog

10 Alt. Leg V-Up

10 Hanging Scap Retractions, 5 Kipping Swings

Metcon

Metcon (Time)

For time, partition any way:

1200 Meter Run

75 Toes-to-Bar
Rx+:

For time, partition any way:

1600 Meter Run (1 Mile)

100 Toes-to-Bar

Weightlifting

Power Clean (7 x 1 (building))

Complete 7 Sets:

1 Power Clean @70-80% of 1RM Power Clean

1 Power Clean @70-80% of 1RM Power Clean

1 Power Clean @70-80% of 1RM Power Clean

1 Power Clean @70-80% of 1RM Power Clean

1 Power Clean @70-80% of 1RM Power Clean

1 Power Clean @70-80% of 1RM Power Clean

1 Power Clean @70-80% of 1RM Power Clean

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2Sets:

1:00 Row (moderate)

5 Inchworm w/Push Up

10 Single Arm Dumbbell Thruster (light) (each side)

Metcon

Metcon (AMRAP – Reps)

Complete 16 Minute EMOM (4 Sets):

Minute 1: 8 Hang Kettlebell Snatches (total) (alternating) (53/35)

Minute 2: 2 Turkish Get Ups (53/35) (1 each side)

Minute 3: 8 Chest to Bar Pull-Ups + 8 Kettlebell Thrusters (both arms) (2×53/2×35)

Minute 4: 350/300 MeterBike-Erg
Rx+:

Complete 16 Minute EMOM (4 Sets):

Minute 1: 10 Hang Kettlebell Snatches (total) (alternating) (53/35)

Minute 2: 4 Turkish Get Ups (53/35) (2 each side)

Minute 3: 10 Chest to Bar Pull Ups + 10 Kettlebell Thrusters (both arms) (2×53/2×35)

Minute 4: 400/350 MeterBike-Erg

Weightlifting

Back Squat (2,4,6,8,10)

Complete the following:

2 Back Squat

4 Back Squat

6 Back Squat

8 Back Squat

10 Back Squat

*These will be ascending reps AND ascending weight.

**In between sets, perform 5 Seated Box Jump.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

10 Hanging Scap Retractions

10 KB Push Press (5/side)

5 Strict Pullups

10 Lunge w/Twist

Metcon

Metcon (3 Rounds for reps)

With a partner, partitioning reps as desired, complete 2 sets of the following:

AMRAP 5:

500 Meter Bike Erg

5 Rope Climbs

-Rest 1:00-

AMRAP 5:00

50 ft. KB Front Rack Walking Lunge (2×53/35)

10 KB Hang Clean & Jerk (2×53/35)

-Rest 1:00-

AMRAP 5:00

20 Box Jumps (30/24)

10 HSPU

-Rest 1:00-
Rx+:

Legless RC

Strict HSPU

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

25 Single Under or Double Under

10 Single Arm High Pull R/L (Moderate)

20 Alt. Leg V-Up

-Then-

Warm Up to Power Clean Weight.

Metcon

Metcon (4 Rounds for reps)

Every Minute on the Minute for 16 Minutes (4 Sets):

Minute 1 – 35Double-Unders

Minute 2 – 5 Power Cleans (155/105)

Minute 3 – 150MeterRun

Minute 4 – 10 GHD Situps OR 15Abmat Situps
Rx+:

Every Minute on the Minute for 16 Minutes (4 Sets):

Minute 1 – 50Double-Unders

Minute 2 – 5 Power Cleans (225/155)

Minute 3 – 200 MeterRun

Minute 4 – 15GHD Situps

Weightlifting

Shoulder Press (3-RM Strict Press)

Take 10 Minutes to establish a 3 RM Strict Press.

*No dip/drive with your legs!

**Lock out your knees and squeeze your quads and your glutes as your press.

***Head through the window as the bar clears your forehead, with a straight bar path.

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

10 Single Arm High Pull R/L (Moderate)

20 Alt. Leg V-Up

-Then-

Warm Up to Power Clean weight.

Metcon

Metcon (4 Rounds for reps)

4 Sets (16 Minutes)

Every Minute on the Minute (EMOM):

Minute 1 – 20 Walking Lunges

Minute 2 – 5 Power Cleans

Minute 3 – :45 Second Run

Minute 4 – 15 Hanging Leg Raises

Weightlifting

Shoulder Press (6 Sets x 4 Reps)