Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

15/12 Calorie Bike or Row

20Single Under

15 Plate Hops

10 Front Squat (Empty Bar)

-Then-

Build to Front Squat weights.

Metcon

Metcon (Time)

Complete For Time:

50 Double Unders

15 Front Squats (155/105)

100 Double Unders

15 Front Squats (155/105)

50 Double Unders
Rx+:

75 Double Unders

15 Front Squats (185/125)

150 Double Unders

15 Front Squats (185/125)

75 Double Unders

Weightlifting

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

10 Push Jerk @6/10 RPE

8 Push Jerk @7/10 RPE

6 Push Jerk @8/10 RPE

4 Push Jerk @9/10 RPE

2 Push 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.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike or Run

10 Alt. Leg V-Ups

10 Banded Good Mornings

Metcon

Metcon (AMRAP – Reps)

Complete Three Rounds of the Following: (18 Minutes Total)

Every :90 Seconds:

1 – 15 Toes-to-Ring

2 – 200 Meter Run (AirRunner)

3 – 25 Box Jump-Overs (24/20)

4 – 30 DB Snatches (50/35)

Accessory Work

3 Sets:

10 GHD Situps

100′ Backwards Sled Drag

10 Barbell Good Mornings

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2:00 Run

then…

3 Sets:

5/Side DB High Pull

5/Side DB Strict Press

10 DB Thrusters (5/side)

Metcon

Metcon (4 Rounds for reps)

Complete 4 Sets of the Following:

AMRAP 3:

12 Situps

9 Power Cleans

6 Push Press

3 Front Squats

-Rest 1:00-

Accessory Work

Metcon (No Measure)

3 Rounds:

5 (per side) 1/2 Kneeling Landmine Press

10 Seated Box Jumps

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:30 Bike or Run

5 Inchworm with push up

10 Kang Squats

15 Plate Hops

Metcon

Metcon (Time)

With A Partner, Complete the Following:

150/135/120 Calorie Assault Bike

*Every minute on the minute (Including 0:00) perform 5synchro lateral burpees over the bar

Weightlifting

Power Snatch + OHS (10,8,6,4,2)

5x 1 Power Snatch + 1 Overhead Squat @6/10 RPE

4x 1 Power Snatch + 1 Overhead Squat @7/10 RPE

3x 1 Power Snatch + 1 Overhead Squat @8/10 RPE

2x 1 Power Snatch + 1 Overhead Squat @9/10 RPE

*Rest as needed in between sets.

*These will be cycled.

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

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (easy to moderate)

5 Inchworms

7 Single Arm Press (each side) (Light/Moderate)

:30 Handstand Hold

7 Single Arm High Pull (each side) (Light/Moderate)

20 Step Back Lunges

-Then-

Warm Up to workout weights.

Metcon

Metcon (Time)

Complete For Time:

30 Shoulder-to-Overhead (95/65)

15 Handstand Pushups

30 Hang Power Cleans (95/65)

50’ Front Rack Walking Lunge (95/65)

-rest 4 min-

25 Shoulder-to-Overhead (115/80)

15Handstand Pushups

25 Hang Power Cleans (115/80)

50’ Front Rack Walking Lunge (115/80)
Rx+:

Strict HSPU

Weightlifting

Hang Clean + Jerk (10,8,6,4)

5x 1 Hang Squat Clean + 1 Push Jerk @6/10 RPE

4x 1 Hang Squat Clean + 1 Push Jerk @7/10 RPE

3x 1 Hang Squat Clean + 1 Push Jerk @8/10 RPE

2x 1 Hang Squat Clean + 1 Push Jerk @9/10 RPE

Rest as needed in between sets.

*These will be cycled. Touch-N-Go all the way through

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

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Assault Bike (easy/moderate)

0:30 Ski (OR Row) (fast)

5 Single Arm Dumbbell Push Jerk (Each side) (moderate)

12 Hanging Scap Retractions, 8 Kip to Swing, 4 Hanging Knee Raises

30 Single Unders, 15 Plate Hops

Metcon

Metcon (Time)

With a Partner, Partitioning as Desired, Complete 10 Rounds For Time:

18 Toes to Bar

9 Shoulder to Overhead (135/95)

54 Double Unders
Rx+:

Shoulder to Overhead (155/105)

Accessory Work

3 Sets:

10 Barbell Back Extensions

20 Standing Landmine Twists

10 (5/5) Heel Elevated Single Dumbbell Suitcase Carry Squat (5/Each Arm)

5 Tall Box Jumps

-Into-

5 Sets:

100m Row Sprints.

*These are ALL OUT sprints. Rest as needed between sets.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

15/12 Calorie Ski(moderate)

10 Sit Ups

10 Alt. Leg V Ups

5-10 Strict Pullups or Ring Rows

10 DB Thrusters

Metcon

Metcon (Time)

COMPLETE FOR TIME:

60 AbMat OR GHD Sit Ups

9 Rope Climbs

120 Wall Balls (20/14) (10’/9’)
Rx+:

For Time:

90 GHD Sit Ups

12 Rope Climbs

150 Wall Balls (20/14) (10’/9’)

TARGET SCORE:

Target Time: sub 15minutes

Time Cap: 18minutes-ish?

STIMULUS and GOALS:

How to Pace: Smooth and steady all the way through right up until the last 1-2 minutes. Move with purpose!

How it should Feel: These are big sets so the chance of muscle fatigue is high. There is also a lot of interference with the core and shoulders. Pace accordingly from the outset and push yourselfat the end!

WORKOUT STRATEGY & FLOW

GHD Sit Up – use your 1st set as a second warm-up, don’t come out hot with a huge set and put yourself into a deficit too soon. Break these up into manageable sets, short quick breaks here. Small, fast sets are better than big sets that gas you out!

Rope Climb – smooth and steady on the rope climbs, just keep moving! It will be easy to zone out and lose time looking at the rope or chalking your hands…be diligent and consistent with your rest times.

Wall Balls – rep scheme will come down to personal preference. Whether you are going to do 3-5big sets, or lots of smaller sets…you will have to force yourself to pick the ball back up sooner than you want to most likely.Stay calm and breathe for the first 80-100, full send on the final 30-50.

Weightlifting

Power Clean (3×2, 2×2, 2×1 Power Cleans)

3 Cleans @ 70-75% 1RM Clean

3 Cleans @ 70-75% 1RM Clean

2 Cleans @ 75-78% 1RM Clean

2 Cleans @ 75-78% 1RM Clean

1 Clean@ 78-80% 1RM Clean

1 Clean @ 78-80% 1RM Clean

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Couch Stretch/Side

1:00 Hip Distraction

then…

2 Sets:

10 Kang Squats

10 Scorpions

Metcon

Metcon (Distance)

Complete the Following:

7:00 Max Distance Row

-rest 1 minute-

7:00 Max Distance Bike Erg

-rest 1 minute-

7:00 Max Distance Ski Erg

Weightlifting

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

4 Floating Snatch Deadlift @ 90% 1 RM Snatch

4 Floating Snatch Deadlift @ 90% 1 RM Snatch

4 Floating Snatch Deadlift @ 95% 1 RM Snatch

4 Floating Snatch Deadlift @ 95% 1 RM Snatch

*On the eccentric, go down until JUST before the barbell touches the ground, but don’t let it touch!

**You’ll then move immediately into the next rep.

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2 Sets:

14/11 Calorie Ski

10 Jumping Air Squats

10 DB Single Arm High Pulls

Weightlifting

Hang Clean (6 x 4 Building)

Metcon

MetCon (Time)

Complete 5 Rounds For Time:

10 Box Jumps

60′ Sled Push

10 Push Press

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1 Minute Ski (Build from easy to moderate)

10 Dumbbell box step-ups (start light and add weight each set)

10 Dumbbell thrusters (start light and add weight each set)

50 ft. empty sled push

then…

Barbell Prep:

2Sets:

6 Alternating Strict Chin Ups and Strict Pull Ups (Stay hanging from the bar and change your hand position each rep)

14 Dumbbell Single Arm Step Up (7/Each Arm)

10 Dumbbell Floor Bench Press

Weightlifting

Hang Clean (10,8,6,4,2 Hang Squat Cleans)

These are all SQUAT cleans:

10 Hang Squat Clean

8 Hang Squat Clean

6 Hang Squat Clean

4 Hang Squat Clean

2 Hang Squat Clean

-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.

**Keep your movement fluid and precise!

Metcon

Metcon (Time)

Complete For Time:

12-9-6

Dumbbell Thruster (2×50/35)

Dumbbell Box Step ups (2×50/35) (24”/20”)

*90 Ft.Sled Push (3×45/2×45) after each set
Rx+:

15-12-9

Dumbbell Thruster (2×50/35)

Dumbbell Box Step ups (2×50/35) (24”/20”)

*90 Ft.Sled Push (4×45/3×45) after each set