Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Bike

1:00 Jog

1:00 Banded Hip Distraction

then…

2 Rounds:

10 Prisoner Kang Squats

10 Scorpions

*Barbell Prep (after Metcon)

Burgener Warmup

3x High Hang Clean + 3 Hang Clean + 3 Clean + 3 Push Press

Metcon

Metcon (2 Rounds for time)

Complete the Following:

Row:

5 sets

500/400 MeterRow

-rest 1 minute between sets-

-rest 3 minutes-

5 sets:

10 x 25ft Shuttle Runs

-rest 30 seconds between sets-

Weightlifting

Cluster (8,6,4,2,2)

Squat Clean

directly into…

Thruster
8 Clusters

6 Clusters

4 Clusters

2 Clusters

2 Clusters

-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2

*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row or Bike (moderate)

7 Hand Release Push Up

7 Single Arm KB Thruster (Light) (each side)

7 Single Leg Box Step Up (each side)

Metcon

Metcon (Time)

Complete For Time:

60 Air Squats

20 Push Ups

40 Wall Balls (20/14) (10/9′)

20 Push Ups

60 Air Squats

-rest 5 minutes

20 Alt. Pistols

15 Handstand Pushups

35 Wall Balls (20/14) (10/9)

15 Handstand Pushups

20 Alt. Pistols
Rx+:

Complete For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20) (10/9)

25 Push Ups

75 Air Squats

-rest 5 minutes

25 Pistols (alternating)

25 Strict HSPU

50 Wall Balls (20/14) (10/9)

25 Strict HSPU

25 Pistols (alternating)

Weightlifting

Good Mornings (3 x 6 Building)

3×6 reps Barbell Good mornings

*Build in weight each set if possible.

Perform a :30 Weighted Forearm Plank in between sets

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog

10 Inchworm

15-20 second Wall Facing Handstand Hold

10 PVC Pass Through

10 PVC Overhead Squat

-Then-

Warm Up to Overhead Squat weight and do 1 Wall Walk between each set.

Metcon

Metcon (Time)

With A Partner, Complete For Time:

300m Run (together)

15 Synchro Wall Walks

600m Run (together)

15 Synchro Overhead Squats (135/95)

300m Run (together)

*Synchro Overhead Squat is just synchro at top

**Synchro Wall Walk is synchro by being at the top of rep together as well.
Rx+:

Partner Workout:

400m Run (together)

20 Synchro Wall Walks

800m Run (together)

20 Synchro Overhead Squats (155/105)

400m Run (together)

*Synchro Overhead Squat is just synchro at top

**Synchro Wall Walk is synchro by being at the top of rep together as well.

Weightlifting

Back Squat (1-1-1-1-1-1-1)

Back Squat 1-1-1-1-1-1-1

Take 7 TOTAL sets to build to a heavy single for the day. Include your warm ups.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

12/10 Calorie Row (moderate)

10 Hanging Scap Retractions

8 KippingSwing

6 Hanging Knee Raises

10 Air Squats

10 Single Arm Dumbbelll High Pull (each side) (Light/Moderate)

-Then-

Build to Power Clean Weight

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Weightlifting

Kettlebell EMOM: (4 Rounds for reps)

For 12 Minutes (4 Rounds):

Minute 1: 4 Kettlebell Hang Snatches (Right Arm) + 4 Kettlebell Hang Snatches (Left Arm) (53/35)

Minute 2: 4 Kettlebell Hang Clusters (Right arm) (53/35)

Minute 3: 4 Kettlebell Hang Clusters (Left arm) (53/35)

Crossfit North Cloud – N.C. Kids

Warmup

Metcon (No Measure)

4x :30/:30 Row

then…

2 Sets:

10 Jumping Lunges

10 Ring Rows

Weightlifting

Back Squat (8 x 4)

Metcon

Metcon (5 Rounds for reps)

EMOM 15:

1- 15 Kettlebell Swings

2- 15 Shuttle Runs

3- 15 Pushups

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2Rounds:

20/15 Calorie Ski

15 Banded Good Morning

10 Single Arm DB Thrusters

-Then-

Build to workout weight.

Metcon

Metcon (Time)

With a Partner, Complete:

100 Burpee Box Jump Overs (24”/20”)

*Every 2 minutes, including 0:00, perform 10Squat Cleans (115/80).
Rx+: Squat Cleans (135/95)

Weightlifting

Snatch Grip Deadlift (4 x 3 (Floating Deadlift))

3 Floating Snatch Deadlift @ 100% 1 RM Snatch

3 Floating Snatch Deadlift @ 100% 1 RM Snatch

3 Floating Snatch Deadlift @ 105% 1 RM Snatch

3 Floating Snatch Deadlift @ 105% 1 RM Snatch

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3:00 Run

then…

3 Sets:

10 Walking Lunges

5 Air Squats

10 Pushups

Weightlifting

Bench Press (6,4,2,6,4,2 )

Complete the listed wave sets of Bench Press, building to a heavy set of 2 for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

15/12 Calorie Row

10 Thrusters

5 Ring Rows

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Easy Run

10 Hanging Scap Retraction, 5 Kip to Swing

5-10 Push Ups

Metcon

Metcon (5 Rounds for time)

5 Sets for Times: (1 set every 3 Minutes and 30 Seconds)

14/11 Calorie Assault Bike

10 Pullups/5 Bar Muscle-Ups

14/11 Calorie Assault Bike
Rx+:

5 Sets for Times: (1 set every 3 Minutes and 30 Seconds)

18/14 Calorie Assault Bike

7 Bar Muscle Ups

18/14 Calorie Assault Bike

Weightlifting

Bench Press (5,3,1,5,3,1 Waves)

5 Bench Press @7/10 RPE

3 Bench Press @8/10 RPE

1 Bench Press @9/10 RPE

5 Bench Press @8/10 RPE

3 Bench Press @9/10 RPE

1 Bench Press @10/10 RPE

*Move up in weight as reps descend, then start the second wave slightly higher than the first.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (easy to moderate)

25 Single Unders

10 Inchworm w/Pushup

10-15 Kettlebell Swings

Metcon

Metcon (Time)

Complete 3 Sets Of:

6-4-2 Devil’s Press (2×50/35)

*Perform 40 Double Unders after each round of Devil’s Press

-Rest 2 minutes between sets-
Rx+:

Complete 3 Sets Of:

8-6-4 Devil’s Press (2×50/35)

*Perform 40 Double Unders after each round of Devil’s Press

-Rest 2 minutes between sets-

Weightlifting

Back Squat (5 x 4 @ Percentages Below)

Set 1: 4 Back Squat @ 75% 1RM Back Squat

Set 2: 4 Back Squat @ 75% 1RM Back Squat

Set 3: 4 Back Squat @ 85% 1RM Back Squat

Set 4: 4 Back Squat @ 85% 1RM Back Squat

Set 5: 4 Back Squat @ 85% 1RM Back Squat

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog

20 Alt. Leg V-Up

10 Kang Squats

5 Pushup to Downward Dog

Metcon

Metcon (3 Rounds for reps)

With a Partner, partitioning reps as desired, complete the Following:

AMRAP 8:

24/20/16 Calorie C2 Bike

12 Handstand Pushups

-Rest 2:00-

AMRAP 8:

16 Shuttle Sprints (25 ft.)

16 AbMat or GHD Situps

-Rest 2:00-

AMRAP 8:

100 ft. Sled Push (+135/+90)

10 Sandbag to Shoulder (150/100)