CrossFit – Fri, Nov 18

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Ski

10 Sumo Squats

10 DB Strict Press

10 Red Band Pullaparts

Weightlifting

Split Jerk (EMOM 10 – Building)

EMOM for 10 minutes perform 1 Split Jerk From Off The Rack.

*Build to a heavy single for the day.

1 Split Jerk @ 5.5/10 RPE

1 Split Jerk @ 6/10 RPE

1 Split Jerk @ 6.5/10 RPE

1 Split Jerk @ 7/10 RPE

1 Split Jerk @ 7.5/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8.5/10 RPE

1 Split Jerk @ 9/10 RPE

1 Split Jerk @ 9.5/10 RPE

1 Split Jerk @ 10/10 RPE

Push Jerk (EMOM 10 – Building)

EMOM for 10 minutes perform 1 Push Jerk From Off The Rack.

Build to a heavy single for the day.

1 Jerk @ 5.5/10 RPE

1 Jerk @ 6/10 RPE

1 Jerk @ 6.5/10 RPE

1 Jerk @ 7/10 RPE

1 Jerk @ 7.5/10 RPE

1 Jerk @ 8/10 RPE

1 Jerk @ 8.5/10 RPE

1 Jerk @ 9/10 RPE

1 Jerk @ 9.5/10 RPE

1 Jerk @ 10/10 RPE

Metcon

Metcon (Time)

Complete For Time:

35 Pull Ups

35/28 Calorie Assault Bike

35 Pull Ups
Rx+:

Complete For Time:

50 Chest-to-Bar

50/40 Calorie Assault Bike

50 Chest-to-Bar

TARGET SCORE

Target Time: Sub 9 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: That bike is going to be rough, and the last set of pullups is going to be…a test. Get that intensity up and push yourself!

WORKOUT STRATEGY & FLOW

PU/C2B: Work for bigger sets that you can maintain throughout. Whether it’s 5 reps every 15 seconds or 15-20 reps every 30 seconds, come in with a sustainable and challenging plan for you!

Assault Bike: Get ready for this one!! We want you to be AGGRESSIVE on this bike! It is 1 and done so be confident and drive through with your legs!

N.C. Kids – Thu, Nov 17

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3 Sets:

1:00 Cardio (Your Choice)

20 High Knees

10 Prisoner Kang Squats

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 15:

20 Double DB Push Press

15 Box Jumps

10 Devil Press

*Partners rotate every 200 Meters

**Non-Working Partner MUST be Rowing for working partner to be completing reps.

Weightlifting

3-Position Clean (Every 1:00 x 10)

3-Position Clean

CrossFit – Wed, Nov 16

Crossfit North Cloud – CrossFit

Warm-up

Warmup (No Measure)

1 Set:

250m Row (moderate)

15 Banded Good Mornings

5 Single Arm Suitecase Dumbbell Deadlift (each side) (Light)

4 Single Arm Dumbbell Thruster (each side) (Light)

3 Single Arm Dumbbell Power Clean (each side) (Light)

Weightlifting

Clean Pull + Clean (Build to Today’s Heavy)

1 Clean Pull + 1 Power Clean @ 6/10 RPE

1 Clean Pull + 1 Power Clean @ 7/10 RPE

1 Clean Pull + 1 Power Clean @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean @ 8/10 RPE

1 Clean Pull + 1 Power Clean @ 8.5/10 RPE

1 Clean Pull + 1 Power Clean @ 9/10 RPE

1 Clean Pull + 1 Power Clean @ 9.5/10 RPE

1 Clean Pull + 1 Power Clean @ 10/10 RPE

Metcon

Barbell Bash (Time)

Complete For Time:

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)
Rx+

Complete For Time:

50 Deadlifts (155/105)

40 Shoulder to Overhead (155/105)

30 Front Squats (155/105)

20 Power Cleans (155/105)

10 Thrusters (155/105)

CrossFit – Tue, Nov 15

Crossfit North Cloud – CrossFit

Warm-up

Warmup (No Measure)

2 Sets:

1:00 Ski

10x DB Upright Row

10x Scorpions

Then…

Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

Then…Barbell Primer:

3 Tall Power Snatch @ 5.5/10 RPE

3 Tall Power Snatch @ 6/10 RPE

3 Tall Power Snatch @ 6.5/10 RPE

Weightlifting

Snatch Pull + Snatch (Build to Today’s Heavy)

1 Snatch Pull + 1 Power Snatch @ 6/10 RPE

1 Snatch Pull + 1 Power Snatch @ 7/10 RPE

1 Snatch Pull + 1 Power Snatch @ 7.5/10 RPE

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

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

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

1 Snatch Pull + 1 Power Snatch @ 9.5/10 RPE

1 Snatch Pull + 1 Power Snatch @ 10/10 RPE

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

15/12 Calorie Ski

15 AbMat or GHD Sit Ups
Rx+:

Complete 5 Rounds For Time:

20/15 Calorie Ski

20 GHD Sit Ups

TARGET SCORE:

Target Time: sub 15 minutes

Time Cap: 20 Minutes

STIMULUS and GOALS:

This is a simple combo that can be devastating if you don’t approach it the right way. Push your pace on the row and try to hang onto AbMat/GHDs unbroken as long as possible.

How it should Feel: Muscular Endurance from core fatigue will likely limit most but will be cardio heavy feel with all the skiing intensity.

WORKOUT STRATEGY & FLOW

Ski: Keep a semi aggressive pace but don’t go too hard as to blow up yourself for the sit Ups. Try to pick up the pace round to round.

AbMat/GHD Sit Up: You can push the pace here as well. Think about squeezing your quads to help bring you forward

CrossFit – Mon, Nov 14

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Minutes Bike or Jog

then…

2-3 Sets Of:

Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 2 second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

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

Weightlifting

Back Squat (5 x 2 @ 78% 1-RM Back Squat)

Weight is ACROSS. Use these as warmups for your Front Squats.

Front Squat (Build to Today’s 1-RM)

Leave it all out there. Today is a day to test those PR’s!

*Don’t just load up the bar on one set. Take 5-7 sets to test that PR.

**Suggest to start around 80%.

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets Of:

2 Rounds

50’ Front Rack Walking Lunge (2x50s/35s)

30 Double-Unders

3 Wall Walks

30 Double-Unders

-Rest 3:00 b/t sets-
Rx+:

Complete 2 Sets Of:

2 Rounds

50’ Front Rack Walking Lunge (2×50/35)

50 Double Unders

50’ Handstand Walk

50 Double Unders

-Rest 3 minutes b/t sets-

CrossFit – Sat, Nov 12

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2 Sets:

10 Scorpions

5 Inchworms

Metcon

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
*Complete with a partner, and partition all reps as desired

CrossFit – Fri, Nov 11

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Minute Cardio

:60 Couch Stretch/Side

Pigeon Pose x :30/side

KB Duckwalk x 20 steps

Then…

2 Rounds of:

10 KB Swings

5 Inchworms

10 Overhead Squats (Light)

Weightlifting

Pick ONE of the following, either Push or Split Jerk for the weightlifting portion today.

Push Jerk (Dip + Jerk (building))

2 Dip + 1 Jerk @ 7/10 RPE

2 Dip + 1 Jerk @ 7.5/10 RPE

2 Dip + 1 Jerk @ 8/10 RPE

1 Dip + 1 Jerk @ 8.5/10 RPE

1 Dip + 1 Jerk @ 9/10 RPE

Split Jerk (Dip + Jerk (building))

2 Dip + 1 Split Jerk @ 7/10 RPE

2 Dip + 1 Split Jerk @ 7.5/10 RPE

2 Dip + 1 Split Jerk @ 8/10 RPE

1 Dip + 1 Split Jerk @ 8.5/10 RPE

1 Dip + 1 Split Jerk @ 9/10 RPE

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
**The Three Wise Men Foundation was created in the memory of the Wise brothers: Jeremy, Ben, and Beau Wise. Both Jeremy and Ben were killed in action in Afghanistan. Beau Wise remains on active duty in the Marine Corps and represents that generation of veterans who survived combat and with whom we stand together to help them survive the peace. The Three Wise Men Veteran’s Day Tribute and Step up 4 Vets are two programs that aim to raise funds to support programs that help our returning veterans make the transition from combat to peace.