Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Jog

1:00 Ski

then…

2 Sets:

10 Alt. Leg V-Ups

5 Strict Pullups

10 Suitcase Deadlifts

Metcon

Metcon (10 Rounds for time)

Complete the Following:

5 Sets: (1 set every 2:30)

12 Shuttle Runs (25’ = 1 rep)

15GHD or AbMat Sit Ups

-Rest 3minutes-

5 Sets: (1 set every 2:30)

15/12 Calorie Ski

2 Rope Climbs
Rx+:

5 Sets (1 set every 2:30)

16 Shuttle Runs (25ft = 1 rep)

20 GHD Sit Ups

-Rest 3 minutes-

5 Sets (1 set every 2:30)

20/16 Calorie Ski (or Row)

4 Rope Climbs

Weightlifting

Hang Clean + Clean + Jerk (E2MOM: Hang Clean + Clean + Jerk)

*This is a complex, the barbell may not come to rest on the ground.
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

500 Meter Row or Ski

then…

2 Rounds:

10 KB Swings

5 Inchworms

10 Empty Bar Push Press

Weightlifting

Hang Snatch + Snatch (5 x 2 Building)

2 Position Snatch @ 60% 1 RM Snatch

2 Position Snatch @ 65% 1 RM Snatch

2 Position Snatch @ 70% 1 RM Snatch

2 Position Snatch @ 75% 1 RM Snatch

2 Position Snatch @ 75%+ 1 RM Snatch

*2 positions are Hang above the Knee and from the Floor (TnG)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Cool Down

3 minutes of easy cardio

1 minute alternating wrist stretch

1 minute Scorpion Stretch

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Cardio

then…

2 Sets:

20 Duckwalk Steps

15 PVC Passthroughs

10 Lunge w/Twist

5 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 40:

80/70/60 Calorie BikeErg

40 Synchro DB Snatches (50/35)

40 Handstand Pushups

80/70/60 Calorie Run

40 Synchro DB Overhead Squats (50/35)

40 Box Jumps (30/24)
Rx+:

DB (70/50)

Strict HSPU

Crossfit North Cloud – CrossFit

Warmup

Metcon (No Measure)

1-2 Sets:

1:00 Bike

10 Pushups

10 Banded Good Morning

10 Single Arm High Pull R/L (Light-Moderate)

-Then-

Build to Power Clean Weight.

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

10 Lateral Burpees Over Bar

5 Power Clean (155/105)
Rx+:

Complete 5 Rounds For Time:

10 Lateral Burpees Over Bar

5 Power Clean (185/125)

TARGET SCORE

Target Time: Sub 5 Minutes

Time Cap: 9 minutes

STIMULUS and GOALS

How to Pace: Attack and don’t stop until the wheels fall off, this is a Fran-ish workout.

How it should Feel: “Fran” should seem like a walk in the park after this one.

This workout can be approached in 2 different ways…

1. Strong athletes should stay steady on the burpees (not fast) and try for unbroken cleans.

2. Smaller athletes can attack the burpees and settle into fast singles on the bar.

Play to your strengths!

WORKOUT STRATEGY & FLOW

Lateral Burpee Over Bar: Stay low, and just don’t stop moving.

We want a sprint, but these can’t be all out too early. Be aggressive but also controlled enough to get right back to the bar. Save the all-out sprint until the final set.

Power Clean: Weight should be moderately heavy (75%-ish or less of 1RM) and could be done “touch and go” or fast singles.

Weightlifting

Power Snatch (5 x 3 TnG Power Snatch)

3 Power Snatch @ 55% 1 RM Power Snatch

3 Power Snatch @ 60% 1 RM Power Snatch

3 Power Snatch @ 65% 1 RM Power Snatch

3 Power Snatch @ 70% 1 RM Power Snatch

3 Power Snatch @ 73%+ 1 RM Power Snatch

Cool Down

2-3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 minute Lacrosse Ball Feet Smash (each side)

1 minute Lacrosse Ball Glute Smash (each side)

2 minute Spiderman Stretch (each side)

2 minute Frog Stretch

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2:00 Run or Row

then…

2 Sets:

15 Plate Hops

10 Cossack Squats (each direction)

5 Inchworms

Weightlifting

Hang Clean + Clean + Jerk (8 x 1 EMOM)

*This is a complex, the barbell may not come to rest on the ground.

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 Minutes: (3 Rounds)

Min 1: 10 AbMat Situps

Min 2: 15 Air Squats

Min 3: 20 Single Arm Hang DB Snatch

Min 4: 25 Ft. Sled Push

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

200 Meter Ski

200 Meter Run

15 American KB Swings

10 Strict Press

5 Prisoner Kang Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 14:

14/11 Calorie Ski

14 Deadlifts (225/155)

14/11 Calorie Bike

14 Double DB Push Press (50/35)

Weightlifting

Bench Press (4 x 10 (building))

10 Bench Press + 10 Bent Over Rows @ 7/10 RPE

10 Bench Press + 10 Bent Over Rows @ 7/10 RPE

10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE

10 Bench Press + 10 Bent Over Rows @ 8/10 RPE

*Both movements performed with barbell.

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

5:00 Clock:

5 Burpees

10 Cossack Squats (Total)

5 Jumping Air Squats

:30 Handstand Hold or Plank

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of:

AMRAP 4:

7 Double DB Thrusters

14 Single DB Walking Lunges

7 Hand-Release Pushups

-Rest 1:00-

Weightlifting

Deadlift (6×5)

6 Sets of 5 Deadlifts

*Building in weight

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

15/12 Calorie Ski

50 Single Unders

10 Hanging Scap Retractions

5 Kip to Swing

5 Strict Pull Up

5 Pushup to Downward Dog

Weightlifting

Push Press (5,5,4,3,3)

5 Push Press @ 55% 1 RM Push Press

5 Push Press @ 60% 1 RM Push Press

4 Push Press @ 65% 1 RM Push Press

3 Push Press @ 70% 1 RM Push Press

3 Push Press @ 73%+ 1 RM Push Press

Metcon

Metcon (Time)

Complete For Time:

40 Double Unders

20 Pull Ups

40 Double Unders

15 Chest to Bar

40 Double Unders

5 Burpee Pull Ups

40 Double Unders

15 Chest to Bar

40 Double Unders

20 Pull Ups

40 Double Unders
Rx+:

Complete For Time:

60 Double Unders

30 Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

10 Burpee Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

30 Pull Ups

60 Double Unders

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike OR Row (moderate)

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

20 Step Back Lunges

Weightlifting

3-Position Snatch (5 Sets of 1 Complex)

3-Position Snatch

(high hang, mid-thigh, then floor)
3 Position Snatch @ 55% 1 RM Snatch

3 Position Snatch @ 65% 1 RM Snatch

3 Position Snatch @ 70% 1 RM Snatch

3 Position Snatch @ 75% 1 RM Snatch

3 Position Snatch @ 75+% 1 RM Snatch

High Hang Snatch + Above the Knee Snatch + Full Snatch

Metcon

Metcon (5 Rounds for time)

Complete 5 sets (1 set every 4 minutes):

15/12 Calorie Row or Bike Erg

15 Wallballs (20/14) (10/9)

50’ Overhead Walk Lunge (75/55)
Rx+:

5 Sets: (1 set every 4 minutes)

20/16 Calorie Row or Bike Erg

20 Wallballs (20/14) (10/9)

50’ Overhead Walking Lunge (95/65)

TARGET SCORE:

Target Time each set: sub 3 minutes

Time Cap each set: 3 minutes 30 seconds

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike

10 Front Squat (Empty Bar)

10 Hanging Scap Retraction

5 Strict Pullups

5 Banded Good Mornings

Metcon

Metcon (4 Rounds for reps)

With a partner, alternating full rounds, complete 10 Sets (5 Each):

AMRAP 2:30:

15/12 Calorie Bike

12 Power Cleans (155/105)

*Max Pullups

With a partner, alternating full rounds, complete 10 Sets (5 Each):

AMRAP 2:30:

15/12 Calorie Bike

12 Power Cleans (205/145)

*Max Chest to Bar Pullups