Crossfit North Cloud – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*KB Swings are American KB Swings.

**This is the end of the month test of the “Helen” Monthly Challenge, improve your time from the beginning of the month with the same modifications OR use less modification and meet the challenge! Good luck!

Gymnastics

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 2-4 reps

(or low-ring muscle-up transitions x 5-6 reps, or ring pullups (do not turn rings on the pull) x 5-6 reps @ 2111)

Station 2 – Sampson Stretch x 30 seconds each side.

Station 3 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Muscle-ups (2-4 Reps x 3 sets)

Crossfit North Cloud – CrossFit

Weightlifting

Shoulder Press (2,2,2,2,2,2)

Six sets of:

Shoulder Press x 2 reps

Rest 2-3 minutes

*Goal is to work up to today’s heavy 2-Rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

20/15 Calorie Row

Crossfit North Cloud – CrossFit

Weightlifting

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(work up to today’s heavy 1-Rep)

Station 2 – Ring Dips x 10 reps @ 2111

Hang Clean + Power Clean + Clean (Heavy 1 Rep)

Build to today’s Heavy Complex.

Ring Dips (10,10,10)

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.
Rx Weights: (155/105)

Rx+ Weights: (175/125)

*Only work up the ladder, not back down. i.e. once you finish the 3 front squats, go back to 1 Hang power clean + 1 Front Squat.

*Begin your next 3-minute set where you left off the previous set.

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Reps)

In teams of four, complete as many reps as possible in 30 minutes of:

400 Meter Run

Box Jumps (24/20)

Burpee Pull-Ups

Alternating KB Snatches (53/35)
**Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Crossfit North Cloud – CrossFit

Metcon

Walking Lunges (20,20,20)

A.

Every 3 minutes, for 9 minutes (3 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Metcon

Metcon (4 Rounds for reps)

(8 sets) Tabata Row for Calories

Rest 60 seconds

(8 sets) Tabata Wall Ball Shots

Rest 60 seconds

(8 sets) Tabata Burpees

Rest 60 seconds

(8 sets) Tabata Snatches (75/45)

*Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60 seconds before moving on to the next movement.
*Tabata means “20 seconds of work, 10 seconds of rest.”

*Athletes will start on different movements, but move through in order.

**Scoring – Each movement is recorded separately (round). So….

Round 1 – Total Cals on rower

Round 2 – Total Wallballs

Round 3 – Total Burpees

Round 4 – Total Snatches

Crossfit North Cloud – CrossFit

Gymnastics

Metcon

Three sets of:

Bulgarian Split Squat x 20 (10 each leg)

Rest 30 seconds

Handstand Push-Ups x 10 reps (accumulated)

Rest 1-2 minutes.

*Split Squats can be weighted, but VERY light.

*Complete 10 total HSPU/Added Mats/Box Pike PU each set.

**This is all about improving form/working on HSPU skills.

Handstand Push-ups (10,10,10)

Metcon

Metcon (Time)

In teams of two, partners alternate rounds to complete five EACH of:

5 Hang Power Cleans (155/105 lbs)

100 Meter Run
**Alternate FULL rounds.

**Score is time to complete 10 total rounds (5 each).

Crossfit North Cloud – CrossFit

Weightlifting

Front Squat (5,5,5,5)

*From the rig*

**Weight scheme for today is “Across,” this means you will do the same weight for all four sets.

**Pick a weight that you know you can complete all 4 sets of 5, but heavy enough that the last 1 or 2 reps is a fight. Take adequate rest!

Metcon

Metcon (Time)

Five RFT of:

12 Push Press (95/65 lbs.)

12 Russian Kettlebell Swings (70/53 lbs.)
*Push Press must be taken from the ground.

*Dip, drive, press…need FULL lockout at the top of every rep.

***Russian KB swings – to eye level.

Crossfit North Cloud – CrossFit

Gymnastics

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – Supine Ring Rows x 12 reps @ 2111

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold OR Box assisted pike against with hips to wall)

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (95/65 lbs)

Pull-Ups

Burpees
*Really focus on getting below parallel on Thrusters, letting the bar rest on your shoulders and utilizing a big leg drive.

*Mods for pullups (Banded/Jumping)

*Burpees, feet must leave the ground with hips and knees fully extended.

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of two, with only one partner working at a time, complete:

Buy In: 5 Tire Flips

100 Burpees

100 Snatches (95/65)

100 Box Jump Overs (24/20)
**We will stagger the start, each team will start on the tire flips and then work their way through the WOD.**

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:

Burpees – Barbell extended overhead Snatches – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

Crossfit North Cloud – CrossFit

Weightlifting

Clean and Jerk (1-RM)

Take 10-12 minutes to build to today’s 1-RM POWER Clean & Jerk.

**Cannot drop below parallel into a squat clean.**

Metcon

Metcon (Time)

For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters
**G2O can be clean and jerks, or snatches…or a combination of the two.**