CrossFit – Fri, Feb 17

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Ski

1:00 Bike

-then-

2Sets:

12Calorie Row (moderate)

10 Hanging Scap Retractions

8 Kip to Swing

6 Hanging Knee Raises

10 Air Squats

5 Inchworms

5 Single Leg Dumbbell RDLs (each side) (Light/Moderate)

5 Single Arm Dumbbell High Pull (each side) (Light/Moderate)

-Then-

Build to Power Clean weight and do 2-4Strict Pullups b/t sets

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Foundations (AMRAP – Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

CrossFit – Wed, Feb 15

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike or Ski (easy to moderate)

16 Step Back Lunge

12Alt. Leg V-Up

8 Kip to Swing

Metcon

Metcon (3 Rounds for calories)

With A Partner, Partitioning Reps As Desired, Complete 3 Sets Of:

AMRAP 4:

100 Ft. DB OH Walking Lunge (50/35)

20 Toes-to-Bar

Max Calorie Assault Bike In Remaining Time

-Rest 2:00-
Rx+:

Complete 3 Sets Of:

AMRAP 4:

100 Ft. DB OH Walking Lunge (70/50)

30 Toes-to-Bar

Max Calorie Assault Bike In Remaining Time

-Rest 2:00-

Weightlifting

Clean (3 x 1 Across In Weight (75-80% 1RM Clean))

Build through AT LEAST 5 Warmup Sets, and then…

Working Sets:

1 Power Clean @75-80% of 1RM Clean

1 Power Clean @75-80% of 1RM Clean

1 Power Clean @75-80% of 1RM Clean

*These are for SPEED, FORM and Positional work. Do not exceed 80% of your 1RM Clean.

**These are Power Cleans, no Squat Cleaning.

CrossFit – Tue, Feb 14

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets:

1:00 Jog

10 Inchworm w/Push-Up

5 Box Jump w/Step Down

Metcon

Metcon (Time)

With a Partner, Alternating Full Rounds, Complete 10 Rounds For Time:

8 x 25 ft.Shuttle Runs

8 Burpee Box Jump Overs (24/20)

Weightlifting

Clean + Thruster (5,4,3,2)

You must come to full standing between each rep of the clean and thrusters. These cannot be a squat clean directly into a thruster or a cluster.
5x 1 Clean + 1 Thruster

4x 1 Clean + 1 Thruster

3x 1 Clean + 1 Thruster

2x 1 Clean + 1 Thruster

Rest as needed in between sets.

*These will be cycled. See workout prep notes for example set!!

* Start at 6/10 RPE and build in weight each set

Set 1:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster @105lb

-rest as needed-

Set 2:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster @125lb

-rest as needed-

Set 3:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster @145lb

-rest as needed-

Set 4:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster @165lb

*Based off of 200lb 1RM Clean and Jerk.

CrossFit – Mon, Feb 13

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row OR Cardio

15 Russian KB Swing (Moderate-Heavy)

15 Banded Air Squat

10 Single Arm Press R/L (Light-Moderate)

-Then-

Warm Up to Kettlebell weights.

Metcon

Metcon (Time)

Complete 4 Sets for Times:

8 Kettlebell Swings (53/35)

8 Kettlebell Goblet Squats (53/35)

8 Single-arm kettlebell Push Press (53/35) (4each side)

-rest 1 minute between each set-
Rx+:

4 Sets:

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

12 Single-arm kettlebell Push Press (53/35) (6 each side)

-rest 1 minute after each set-

Weightlifting

Back Squat (3 x 10 @6-7/RPE (Every 4:00 x 3))

Complete 1 Sets Every 4:00

3 Sets x 10 Tempo Back Squat @6-7/10 RPE

Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top

*Each set should take you approximately :90 seconds to complete!

CrossFit – Sat, Feb 11

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Run

then…

3 Rounds:

10 Good Mornings

10 Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 30:

100 Yd. DB Farmer’s Carry (2×50/2×35)

80 Double-Unders

60/48 Calorie Row

40 DB Deadlifts (2×50/2×35)

*20 HSPU or C2B Pullups
*Odd Rounds: HSPU

*Even Rounds: C2B Pullups

CrossFit – Fri, Feb 10

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets

1:00 Bike

20 Alt. Leg V-Up

then…

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

-Then-

Warm Up to Bear Complex weight.

Metcon

Metcon (Time)

Buy-In: 40/32 Calorie C2 Bike Erg

-into-

4 Rounds:

15 AbMat/GHD Sit Ups

*4 Bear Complex (115/80)

-into-

Cash-Out: 40/32 Calorie Ski Erg

*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
Rx+:

Buy-In: 50/40 Calorie Bike Erg

-into-

4 Rounds:

20 GHD Sit Ups

*4 Bear Complex (135/95)

-into-

Cash Out: 50/40 Calorie Ski Erg

*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press

TARGET SCORE

Target Time: Sub 15minutes

WORKOUT STRATEGY & FLOW

Bike Erg/Ski: Pacing should be moderately-fast (80%). Wind down the final 2-3 calories on the first bike so you can quickly move to the GHD. Pace should be HARD on the final ski.

GHD/AbMat Sit Up : This is the station where you need to focus on recovering your heart rate and grip. Slow down your pacing just a little and focus on a steady breathing pattern. Aggressive hip drive while launching the arms, keep your hands open to relax your forearms.

Bear Complex – with fluid motion OR Bear Complex- with all 5 separate movements: Weight is moderate (60% or less of 1RM Clean and Jerk). You can drop the weight after each rep of the complex if you think it will keep your heart rate under control.

Remember on the Bear Complex 1 rep is 1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + Back rack Push Press. You can Squat Clean Thruster (this is when you go from the squat clean directly into the thruster with no pause) and you can also do a Back Squat Thruster (when you go from the back squat into the thruster with no pause) for efficiency purposes. We recommend this if you are comfortable with the movements. Try a couple in warm ups!

Weightlifting

Choose either Split or Push Jerk today.

Split Jerk (10,8,6,4,2)

Complete the following 5 sets:

10 Split Jerk @6/10 RPE

8 Split Jerk @7/10 RPE

6 Split Jerk @8/10 RPE

4 Split Jerk @9/10 RPE

2 Split Jerk @10/10 RPE

*These will be cycled.

*Move up in weight each set and build to a heavy set of 2.

*Keep your movement fluid and precise.

Push Jerk (10,8,6,4,2)

Complete the following 5 sets:

10 PushJerk @6/10 RPE

8 PushJerk @7/10 RPE

6 PushJerk @8/10 RPE

4 PushJerk @9/10 RPE

2 PushJerk @10/10 RPE

*These will be cycled.

*Move up in weight each set and build to a heavy set of 2.

*Keep your movement fluid and precise.

CrossFit – Wed, Feb 8

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

2:00 Ski

10 Inchworm w/Push Up

10 Alt. Leg V-Up

10 Hanging Scap Retractions

10 Kip to Swing

10 Single Arm Dumbbell High Pull (each side) (moderate)

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

Weightlifting

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

Complete the following sets:

10 Squat Snatch

8 Squat Snatch

6 Squat Snatch

4 Squat Snatch

2 Squat Snatch

-Rest as needed in between sets-

*These will be cycled.

**Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2 and keep your movement fluid and precise!

***If you CANNOT squat snatch, stick to power snatch and record under power snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 18 Minutes:

12 Alternating DB Hang Clean and Jerk (50/35)

12 Dumbbell Facing Burpee

12 Toes-to-Bar
Rx+:

Complete AMRAP 18 Minutes:

18 Alternating DB Hang Clean and Jerk (50/35)

18 Dumbbell Facing Burpee

18 Toes-to-Bar

TARGET SCORE

Target Rounds: 5+

STIMULUS and GOALS

How to Pace: STEADY! Find a consistent pace that can be maintained across all rounds and then push the pace in the final 90 seconds with whatever is left in the tank. Keep track of the first-round time and then try to replicate that as closely as possible to assist in pacing.

WORKOUT STRATEGY & FLOW:

Dumbbell Hang Clean and Jerk: Unbroken! The good news about movements like this is the non-working arm gets somewhat of a break between reps. Weight should be moderate so explode with your hips and grind through the reps. We recommend catching the dumbbell at eye level on the way down to transition each rep.

Dumbbell Facing Burpees: Steady on the pace while keeping your heart rate under control. Effort should be consistent and moderate, with the aim to just stay moving. So pick a pace you can hang onto with these from the beginning with that in mind.

Toes to Bar: Be strategic on these as well from the beginning. If needed, start with smaller sets (3-5) and try to stay moving as much as often as you can. Break sooner than later to save the grip going back into the hang dumbbell clean and jerks.

N.C. Kids – Tue, Feb 7

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

1:00 Row

1:00 Jog

then…

2 Rounds:

5 Pushup to Downward Dog

10 Air Squats

15 Plate Hops

Metcon

Metcon (3 Rounds for reps)

On a running clock, complete:

0:00-7:00 AMRAP

10/7 Calorie Row

10 DB Push Press

7:00-10:00 Rest

10:00-17:00 AMRAP:

10 Shuttle Runs

10 DB Power Cleans

17:00-20:00 Rest

20:00-27:00 AMRAP

10 DB Snatches

10 AbMat Situps