NC Kids – 06222022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

5 Burpees

10 DB Push Press (5/arm)

15 Sit-Ups

20 Plate Hops

Skill Work

Metcon (No Measure)

“Pistol” Squats

Rope Climbs

Metcon

Metcon (3 Rounds for reps)

With a partner, alternating movements: (3 Rounds)

AMRAP 6:

7/5 Calorie Row

10 Ring Rows

10 DB Bench Press

-Rest 1:00-

Scotty Doesn’t Know

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

400 M. Jog

then…

2-3 Sets:

10 Sotts Press

6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Jerk

– 5 Muscle Clean

Weightlifting

Front Squat + Jerk (3 + 1 (x3))

*From the Rack
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

Metcon

Metcon (Time)

Complete For time:

750m Row

35 Thrusters (45/35)

45 Pullups

35 Thrusters (45/35)

750m Row
Rx+:

Complete For time:

1000m Row

50 Thrusters (45/35)

60 Chest to Bar Pull Ups

50 Thrusters (45/35)

1000m Row

Iris

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Scorpions

10 Russian KB Swing

:30 Handstand (DB OH) Hold

Workout Prep:

1 set: (at workout pace):

3 Devil Press (at workout weight)

3 Handstand Push Ups

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

Metcon (Time)

Complete For Time:

30 Devil Press (2×35/20)

30 Handstand Push Ups

15 Devil Press (2×35/20)

15 Handstand Push Ups
Rx+:

Complete For Time:

30 Devil Press (2×50/35)

30 Handstand Push Ups

15 Devil Press (2×50/35)

15 Handstand Push Ups

Weightlifting

Power Clean (5×1)

This is a technique work day. Weights should move well!

A few points of performancce:

-don’t starfish

-full extension on pull

-catch in receiving position with elbows high

-press back up into the bar on the catch.

1 Power Clean @ 5/10 RPE Power Clean

1 Power Clean @ 6/10 RPE Power Clean

1 Power Clean @ 6.5/10 RPE Power Clean

1 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 7/10 RPE Power Clean

NC Athletics – 06202022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Pushups

10 Russian KB Swing (Heavy)

10 Reverse Lunge w/Twist

Weightlifting

Power Clean (5 x 1)

Warmup Sets: (singles)

1- 5 Reps

2- 4 Reps

3- 3 Reps

4- 3 Reps

5- 2 Reps

Metcon

Metcon (10 Rounds for reps)

Every 2:00 for 10 Sets:

7/5 Calorie Bike

Max DB Box Stepovers in Remaining Time

-Rest :30-

NC Kids – 06202022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Jog

then…

2 Rounds:

10 Broad Jumps

10 Scorpions

10 Pushups

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds:

3 Minute AMRAP:

3 Pushups

Run 50 Meters

6 Hang Power Cleans

Run 50 Meters

-1:00 Rest-

Skill Work

Metcon (No Measure)

Time to work on:

-Rope Climbs/Seated Rope Pulls

-“Pistol” Squats

Game

“Limbo”

Short Skirt Long Jacket

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

2:00 Row (moderate)

10 Hang Squat Clean (45/35)

10 Red Band Pullaparts

10 Kipping Swings

10 Strict Pullups

-Then-

Build to Squat Clean weight.

Metcon

Metcon (Time)

For Time:

12 Squat Cleans (115/80)

24 C2B Pullups (18 Bar Muscle Ups)

12 Squat Cleans (115/80)
Rx+:

12 Squat Cleans (135/95)

24 Bar Muscle Ups

12 Squat Cleans (135/95)

Weightlifting

Paused Back Squat + Back Squat (1+4 (x2), 1+3 (x3))

5 Second Paused Back Squat + Back Squat (no tempo)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat

Accessory Work

Metcon (No Measure)

3 Sets:

10 Double Dumbbell Bulgarian Split Squat (5 right side then 5 left side)

10 Slow Eccentric Single Arm Dumbbell Row (5 right side then 5 left side)

Eva Strong

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Rounds:

1:00 Jog

25 Single Under

30 Alt. Leg V-Up

10 Kip to Swing

10 Single Arm High Pull R/L

10 Single Arm Press

-Then-

Build to Clean and Jerk weight.

Metcon

Eva Strong (Time)

With a Partner, complete 5 Rounds for time:

24 Double unders (each, at the same time)

19 Toes to bar (split)

2 Clean and jerks (205/135) (split)

400m Run (each, at the same time)

**Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.

5- Month

24- Day

19- Students who lost their lives

2- Teachers who lost their lives

Accessory Work

Metcon (No Measure)

2 Rounds:

10 Deficit Pushups

10 Body Row on Racked Barbell

15 Tricep Dips

12 Standing Alternating DB Hammer Curl (each side)

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

Straight Outta Compton

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Jog

10 Single Arm KB Thruster R/L (Light)

10 KB Russian Swing

10 Jumping Squats

Weightlifting

Front Squat (5 x 1)

*Complete 1 set every minute, for 5 minutes.

*All 5 sets are at the same weight (approximately 70% of 1-RM)

**Warmup with sets of:

1-5 reps

2-5 reps

3-3 reps

4-3 reps

5-2 reps

Metcon

Metcon (2 Rounds for reps)

In a team of three, complete the following:

AMRAP 7:

14 Synchro Wallballs (20/14)

7 Synchro Box Jump Overs (24/20)

*10/7 Calorie Run

-Rest 1:00-

AMRAP 7:

14 Synchro Push Press (115/80)

7 Synchro Burpees over the Bar

*50 ft. Sled Push (3×45/2×45)
*Two partners working at one time on the synchro movements, third partner sled push or runs.

*Rotate as the run/sled partner completes the calories or distance.

NC Athletics – 06162022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike (Hard/Easy)

then…

2 Sets:

10 Ring Rows

5 Burpees

10 Kang Squats

Weightlifting

Front Squat (7,5,5,3,3,1,1)

Metcon

Metcon (5 Rounds for reps)

Every :60 for 20 Minutes (5 Rounds):

1 – 12 Deadlifts

2 – 9/6 Calorie Ski

3 – 60′ Sled Push

4 – Max Reps: Rope Climbs