CrossFit – Fri, Nov 25

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

14/11 Calorie Row

14 Alternating Leg V-Ups

7 Air Squats

7 DB Cleans

7 Inchworms

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

Black Friday (Time)

With a partner, with only one person working at a time, complete the following for time:

250 Double-Unders/500 Single-Unders

200 Box Jump Overs (24/20)

150 Wallballs (20/14)

100 Toes-to-Bar

50 Devil Press (50/35)

CrossFit – Wed, Nov 23

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:30 Ski (OR Row)

5 Inchworm

10 “Thread the Needle”

15 PVC Passthroughs

20 Plate Hops

Metcon

Metcon (3 Rounds for time)

Complete 3 sets for Times: (1 Set every 3 Minutes)

70 Double-Unders

20 Push Ups
Rx+:

Complete 3 sets for times: (1 Set every 3 Minutes)

100 Double-Unders

30 Push Ups

Target Score:

Target Time each set: 2 minutes

Time Cap each set: 2:30 minutes

STIMULUS and GOALS

How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built-in rest is advantageous and movement volume should allow you to move quickly!

Workout Strategy & Flow:

Double-Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.

Accessory Work

Plank + Sled Push (No Measure)

3 Sets:

:30 Plank + 50ft Sled Push (heavy)

:30 Plank + 50ft Sled Push (heavy)

:30 Plank + 50ft Sled Push (heavy)

CrossFit – Tue, Nov 22

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Jog

then…

2 Sets:

10 Banded Good Mornings

10 DB Upright Rows

10 Strict Press

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

High Hang Clean + Jerk (E2MOM: 3 + 1)

*Complete one sets Every 2 Minutes*

3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

Metcon

Metcon (3 Rounds for time)

Complete: 3 Sets (1 Set Every 7 minutes)

18-12-6

Calorie Row

12-9-6

Box Jump Overs (24/20)

*Female Calories: 15-10-5
Rx+:

Complete: 3 Sets (1 Set Every 7 minutes)

21-15-9

Calorie Row

12-9-6

Box Jump Overs (30/24)

*Female Calories: 18-12-6

CrossFit – Mon, Nov 21

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Bike

1:00 Ski

then…

2 Sets:

10 Single Arm Kettlebell Swings (each side) (moderate)

5 pistols to a box (each leg)

10 Pushups

Weightlifting

High-Hang Snatch (3 High Hang Snatch @ 60% 1 RM Snatch
3 High Hang Snatch @ 65% 1 RM Snatch
3 High Hang Snatch @ 68% 1 RM Snatch
3 High Hang Snatch @ 70% 1 RM Snatch
3 High Hang Snatch @ 72% 1 RM Snatch)

Metcon

Metcon (Time)

Complete for Time:

50 Air Squats

25 Dumbbell Snatches (50/35)

50 Air Squats

-rest 3:00-

25 Pistols

50 Dumbbell Snatches (50/35)

25 Pistols
Rx+:

50 Air Squats

25 Dumbbell Snatches (65/45)

50 Air Squats

-rest 3:00-

50 Pistols

50 Dumbbell Snatches (50/35)

50 Pistols

TARGET SCORE

Target Time each set: Sub 5 Minutes

Time Cap each set: 8 Minutes

STIMULUS and GOALS

How to Pace: Move Fast. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a scheduled deload week.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Set up with purpose and use all the hip drive to keep the movement fluid.

Air Squats: Go for constant movement, move with purpose to control your heartrate on these.

Pistols: We don’t do these as often so aim to use these for some intentional practice!

**This is a repeat from November 22, 2021**

CrossFit – Fri, Nov 18

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Ski

10 Sumo Squats

10 DB Strict Press

10 Red Band Pullaparts

Weightlifting

Split Jerk (EMOM 10 – Building)

EMOM for 10 minutes perform 1 Split Jerk From Off The Rack.

*Build to a heavy single for the day.

1 Split Jerk @ 5.5/10 RPE

1 Split Jerk @ 6/10 RPE

1 Split Jerk @ 6.5/10 RPE

1 Split Jerk @ 7/10 RPE

1 Split Jerk @ 7.5/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8.5/10 RPE

1 Split Jerk @ 9/10 RPE

1 Split Jerk @ 9.5/10 RPE

1 Split Jerk @ 10/10 RPE

Push Jerk (EMOM 10 – Building)

EMOM for 10 minutes perform 1 Push Jerk From Off The Rack.

Build to a heavy single for the day.

1 Jerk @ 5.5/10 RPE

1 Jerk @ 6/10 RPE

1 Jerk @ 6.5/10 RPE

1 Jerk @ 7/10 RPE

1 Jerk @ 7.5/10 RPE

1 Jerk @ 8/10 RPE

1 Jerk @ 8.5/10 RPE

1 Jerk @ 9/10 RPE

1 Jerk @ 9.5/10 RPE

1 Jerk @ 10/10 RPE

Metcon

Metcon (Time)

Complete For Time:

35 Pull Ups

35/28 Calorie Assault Bike

35 Pull Ups
Rx+:

Complete For Time:

50 Chest-to-Bar

50/40 Calorie Assault Bike

50 Chest-to-Bar

TARGET SCORE

Target Time: Sub 9 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: That bike is going to be rough, and the last set of pullups is going to be…a test. Get that intensity up and push yourself!

WORKOUT STRATEGY & FLOW

PU/C2B: Work for bigger sets that you can maintain throughout. Whether it’s 5 reps every 15 seconds or 15-20 reps every 30 seconds, come in with a sustainable and challenging plan for you!

Assault Bike: Get ready for this one!! We want you to be AGGRESSIVE on this bike! It is 1 and done so be confident and drive through with your legs!

N.C. Kids – Thu, Nov 17

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3 Sets:

1:00 Cardio (Your Choice)

20 High Knees

10 Prisoner Kang Squats

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 15:

20 Double DB Push Press

15 Box Jumps

10 Devil Press

*Partners rotate every 200 Meters

**Non-Working Partner MUST be Rowing for working partner to be completing reps.

Weightlifting

3-Position Clean (Every 1:00 x 10)

3-Position Clean

CrossFit – Wed, Nov 16

Crossfit North Cloud – CrossFit

Warm-up

Warmup (No Measure)

1 Set:

250m Row (moderate)

15 Banded Good Mornings

5 Single Arm Suitecase Dumbbell Deadlift (each side) (Light)

4 Single Arm Dumbbell Thruster (each side) (Light)

3 Single Arm Dumbbell Power Clean (each side) (Light)

Weightlifting

Clean Pull + Clean (Build to Today’s Heavy)

1 Clean Pull + 1 Power Clean @ 6/10 RPE

1 Clean Pull + 1 Power Clean @ 7/10 RPE

1 Clean Pull + 1 Power Clean @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean @ 8/10 RPE

1 Clean Pull + 1 Power Clean @ 8.5/10 RPE

1 Clean Pull + 1 Power Clean @ 9/10 RPE

1 Clean Pull + 1 Power Clean @ 9.5/10 RPE

1 Clean Pull + 1 Power Clean @ 10/10 RPE

Metcon

Barbell Bash (Time)

Complete For Time:

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)
Rx+

Complete For Time:

50 Deadlifts (155/105)

40 Shoulder to Overhead (155/105)

30 Front Squats (155/105)

20 Power Cleans (155/105)

10 Thrusters (155/105)