Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Assault Bike (moderate)

5 Pushup to Downward Dog

10 Banded Good Morning

5 Suitcase Deadlifts (each side) (moderate)

5 Cossack Squats(each side) (moderate)

5Dumbbell Push Press (each side) (moderate)

Weightlifting

Clean Pull + Clean + Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 65% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk

Metcon

Metcon (Time)

Complete 10 Rounds For Time:

5 Dumbbell Deadlifts (2x50s/35)

5 Dumbbell Front Squats (2x50s/35)

5 Dumbbell Push Presses (2x50s/35)

*Everytime you break perform 5Burpee over Dumbbells

**You must also START the workout with Burpees
Rx+:

Complete 10 Rounds For Time:

7 Dumbbell Deadlifts (2x50s/35)

7 Dumbbell Front Squats (2x50s/35)

7 Dumbbell Push Presses (2x50s/35)

*Everytime you break perform 7Burpee over Dumbbells

**You must also START the workout with Burpees

TARGET SCORE:

Target Time: sub 12 minutes

Time Cap: 17 minutes

STIMULUS and GOALS

How to Pace:We want you to push yourself to see how long you can hang onto the dumbbell!! Even if you go slightly slower, work to hang on for more rounds than you typically would.

How it should Feel: Legs, shoulders, arms, ankles, they could all be on fire!Keep yourself engaged until the end!

WORKOUT STRATEGY & FLOW

Dumbbell Deadlift: These are likely the “easiest” portion of the workout. You can try a hook grip here to help save your forearms. Otherwise keep core engaged and just keep a good rhythm.

Dumbbell Front Squats: Get a consistent and sound position on your shoulders and make each rep look the same. Stay balanced in your weight distribution in your feet to help in later rounds. Use your glutes along with those quads!

Dumbbell Push Press : Fast and snappy! Dip, drive, press, repeat until all 7 are done. Don’t cheat yourself and do push jerks!

Dumbbell Lateral Burpees: At the beginning and when you get these at the end, just stay moving and don’t feel rushed. That will help keep your heart rate under control for getting back to the dumbbell.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row OR Ski (moderate)

10 Hanging Scap Retraction

10 Prisoner Kang Squats

10 Alt. Leg V-Ups

5 Inchworm with Push Up

:20-:30Handstand Hold

Weightlifting

Front Squat (Build to “Heavy” 1-Rep for today (8 sets or less))

Take 12 Minutes to build to a heavy single for today.

Suggested Rep Scheme:

Set 1: 5 Reps @ 50%

Set 2: 3 Reps @ 60%

Set 3: 3 Reps @ 70%

Set 4: 1 Rep @ 80%

Set 5: 1 Rep @ 85%

Set 6: 1 Rep @ 90%

Set 7: 1 Rep @ 95%

Set 8: 1 Rep @ 95%+

Metcon

Metcon (Time)

Complete For Time:

4-8-12-16-12-8-4

Chest-to-Bar Pull Ups

AbMat or GHD Sit Ups

*2 Wall Walks AFTEReach round
Complete For Time:

5-10-15-20-15-10-5

Chest to bar Pull Ups

GHD Sit Ups

*3 Wall Walks after each round

Cool Down

1-2 minute Lat Smash (each side)

2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

1-2 minute roll out trunk/abs with foam roller, sandbag, or medball

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Machine

then…

2 Rounds:

10 Banded Air Squats

5 Kip to Swing

5 Knee Tucks

5 Strict Pull Ups

5 Inchworms

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

12 Days of CrossFit (CompTrain) (Time)

”12 Days of CrossFit”

1 Squat Snatch (165/115#)

2 Box Jumps (30/24″)

3 Push Presses (165/115#)

4 Bar Muscle-ups

5 Hang Power Cleans (165/115#)

6 Handstand Pushups

7 Deadlifts (165/115#)

8 T2B

9 Kettlebell Swings (70/53#)

10 Jumping Lunges (10 each side – 20 total)

11 Wallballs (30/20#)

12 Cal Assault Bike

*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

20/15 Calorie Bike (build from easy to moderate)

20 Box Step Up (10 each leg)

10 Banded Good Mornings

then…

:30 Banded Hip Distraction/Side

1:00 Downward Dog Stretch

Metcon

Metcon (Time)

Complete For Time:

20/16 Calorie Bike Erg or Row

20 Front Rack Box Step Ups (75/55) (24”/20”)

20/16 Calorie Bike Erg or Row

20 Back Rack Box Step Up (95/65) (24”/20”)

20/16 Calorie Bike Erg or Row

20 Front Rack Box Step Ups (75/55) (24”/20”)

20/16 Calorie Bike Erg or Row

Weightlifting

Clean Pull + Hang Power Clean + Jerk (Every 2:00, for 5 Sets (10 Minutes))

*Do a set every 2 minutes.

1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 65% 1 RM Power Clean

1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 70% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 75% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 80% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 85-88% 1 RM Power Clean

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Hamstring Smash (each side)

2 minute Seated QL Stretch (each side)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets:

1:00 Cardio (your choice) (build from easy to moderate)

10 Hanging Scap Retraction, 10 Kip to Swing

5 Inchworm w/Push Up

10 Banded Air Squat

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory Work

4 Sets:

:30 Face up GHD Hold + 100 ft Sled Push (Sprint)

:30 Face up GHD Hold + 100 ft Sled Push (Sprint)

:30 Face up GHD Hold + 100 ft Sled Push (Sprint)

:30 Face up GHD Hold + 100 ft Sled Push (Sprint)

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

4x :30/:30 Row

then…

2 Rounds:

10 Goblet Squats

5 Pushup to Downward Dog

10 Lunge W/Twist

Weightlifting

Back Squat (8 x 4 (Building))

Metcon

Metcon (AMRAP – Reps)

Complete EMOM 12: (4 Rounds)

1- 9 Calorie Row

2- 9 Pullups

3- 9 Thrusters

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Rounds:

200 Meter Run or C2 Bike

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

10 Dip Only (empty bar)

10 Front Squats (empty bar)

Weightlifting

Push Jerk + Split Jerk (5 Sets (Building))

From the rack:

Perform 1 Push Jerk directly into one Split Jerk
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk

2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 70-75% 1 RM Jerk

Clean Pull + Panda Pull + Clean (5 Sets (Building))

1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 65% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 70% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 70-75% 1 RM Clean

Metcon

Choose One of the Three Versions of “Annie” below!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Twisted Annie (Time)

“Twisted Annie”

30-60-90-120-150

Double-Unders

10-20-30-40-50

GHD Sit-ups

Bad Annie (Time)

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

AbMat Sit-ups

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2 Sets:

10 Strict Press

10 Cossack Squats (per side)

5 PVC Passthroughs

5 PVC Push Press

Weightlifting

Snatch Balance + OH Squat (5 Sets: Building)

2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch

2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70%+ 1 RM Snatch

Metcon

Metcon (8 Rounds for time)

Complete 8 Sets: (1 set every 3 minutes)

12/10 Calorie Assault Bike

8 Dumbbell Thrusters (2×50/35)
Rx+:

Complete 8 Sets: (1 set every 3 minutes)

15/12 Calorie Assault Bike

10 Dumbbell Thrusters (2×50/35)

TARGET SCORE

Target Time each set: sub 1 minute 30 seconds

Time Cap each set: 2:30 minutes

STIMULUS and GOALS

How to Pace: It’s one of those workouts where the stimulus is simple, push the pace and try to hang on.

WORKOUT STRATEGY & FLOW

Assault Bike : Pacing should be aggressive (80%+) with the intent to finish under 45 seconds every set. Ramp up the bike off the start for 3-4 seconds and then coast down the final 2 calories for a smooth transition.

Dumbbell Thruster : Unbroken, the whole time. Breathe through each rep and make sure to be explosive out of the bottom of the squat with a strong/aggressive hip drive.

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Quad Smash (each side)

1-2 minute Lacrosse Ball Glute Smash (each side)

1-2 minute Elbow to Floor Stretch (each side)

2 minute Frog Stretch

2 minute Couch Stretch (each side)

2 minute Pigeon Pose/Stretch (each side)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Cardio (your choice) (moderate)

20 Banded Good Morning

15PVC Pass Through

10 PVC Overhead Squat

10 Alt. Leg V-Ups (per side)

-Then-

Warm Up to Deadlift and Overhead Squat weight.

Metcon

Metcon (2 Rounds for reps)

With a Partner, Complete the Following:

AMRAP 15:

15 Deadlifts (185/125)

30 Wallballs (20/14)

45/35 Calorie Bike

-Rest 5:00-

AMRAP 15:

15 Overhead Squats (115/80)

30 GHD/AbMat Situps

45 Double-Unders (Each at the Same Time)
Rx+:

Deadlift (225/155)

Wallball (30/20)

OHS (135/95)

GHD

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

12/10 Calorie Echo Bike (moderate)

10 Single Arm Dumbbell push Press (each side) (light/moderate)

10 PVC Passthroughs

10 Russian Kettlebell Swings (Heavy)

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

-Then-

Warm Up to Weight for Barbell Movements

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

15 Push Jerks (95/65)

12/9 Calorie Ski

9 Sumo Deadlift High Pulls (95/65)
TARGET SCORE

Target Time: sub 9minutes

Time Cap: 13minutes

WORKOUT STRATEGY & FLOW

Push Jerks: Weight selected should allow you to consistently perform 10+ reps. Weight should be around or under 50% of your 1RM Push Jerk. You must take the bar from the floor (not the rack).

Ski: This should be a high effort ski, not a slow methodical ski. High heart rate.

Sumo Deadlift High Pull: Weight selected should allow you to consistently perform unbroken reps. Focus on a good hip extension coming up versus pulling with the lower back and arms.

Weightlifting

Hang Clean + Jerk (5 Sets (Building))

2 Hang Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk

2 Hang Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk

2 Hang Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk

2 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

2 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

2 Hang Power Clean + 1 Push Jerk @ 75%+1 RM Clean and Jerk

Cool Down

3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 minute or Pec Lacrosse Ball Smash (each side)

2 minute Chest Stretch (each side)