Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

15/12 Calorie Bike (easy to moderate)

10 Hanging Scap Retractions

3 Tempo Strict Pull Ups (controlled down and up)

10 Single Arm Bench Press (each arm, moderate)

Metcon

Metcon (5 Rounds for calories)

With a Partner, Complete 5 Sets for Max Calories (New set every 5 minutes):

AMRAP 4:00:

2 Rounds:

8 Strict Pull Ups

12 Dumbbell Bench (2×50/35)

then…

*Max Bike Erg Calories in Remaining Time

-Rest 1:00-
Rx+:

12 Strict Pullups

12 DB Bench (2×65/45)

Accessory Work

Accessory Work (No Measure)

1-3 Rounds:

10 Weighted Hip Thrust @RPE 7

10 Russian Kettlebell Swing @RPE 7

10 GHD Hip Raise @RPE 7

30yd Lateral Band Walk (each side) @RPE 7

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Parallette L-sit hold

30 Heel Taps (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

-Rest 3 minutes b/t rounds-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Row OR Bike (moderate)

10 Goblet Squats

5 Pushup to Downward Dog

10-15m Sandbag Carry (start light and build in weight) (Use same implement that you will use in workout

-Then-

Warm Up to Front Squat and Carry weight.

Metcon

Metcon (Time)

Partner Larry:

21-18-15-12-9-6-3

Synchro Front squats (115/75)

Synchro Bar-facing burpees

*100 Meter Sandbag Bear Hug Carry with (150/100) OR 100 Meter Farmer’s Carry (2×70/53)

after each round (Switch as desired on carry)
HERO WORKOUT: “LARRY”

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Machine

10 PVC Pass Throughs

10 Ring Rows

:30 Shoulder Taps

Weightlifting

DB Bench Press (6 x 8 @ Tempo: 1×13)

*b/t sets complete 10 banded lat pulldowns

**Tempo on DB bench: 1/X/1/3

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

20 Shuttle Runs (25 feet)

10 Burpee DB Deadlifts

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2 Rounds:

10 Bird Dogs (5/side)

10 Prisoner Kang Squats

:20 Handstand Hold

Burgener Warm Up Clean

Weightlifting

Clean and Jerk (2-2-2-1-1-1 [Technique Work])

2 Clean and Jerk @ 6/10 RPE

2 Clean and Jerk @ 6.5/10 RPE

2 Clean and Jerk @ 7/10 RPE

2 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

*First four sets performed as two reps of a clean and jerk:

Clean + Jerk + Clean + Jerk

Metcon

Metcon (Time)

Complete For Time:

40 Wall Balls (20/14) (10’/9′)

20 AbMat or GHD Sit Ups

40/32 Calorie Row

20 AbMat or GHD Sit Ups

40 Wall Balls (20/14) (10’/9′)
Rx+:

50 Wall Balls (20/14) (10’/9′)

30 GHD Sit Ups

50/40 Calorie Row

30 GHD Sit Ups

50 Wall Balls (20/14) (10’/9′)

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 DB Strict Press (5/arm)

10 Pushups

10 Kang Squats

Weightlifting

Push Press (6 Sets of 4 Reps)

*Build to a moderate, but challenging weight and then complete 6 sets ACROSS at the same weight of 4 reps each.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Minutes:

10 Pushups

20/15 Calorie Row

30 DB Snatches

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Assault Bike

10 Suitcase Deadlift (each arm, moderate-heavy)

10 PVC Passthroughs

10 Banded Good Mornings

Weightlifting

Seated DB Shoulder Press

5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE

5 Seated Double Dumbbell Strict Press @ 7/10 RPE

5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE

5 Seated Double Dumbbell Strict Press @ 8/10 RPE

5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE

*5 Barbell Behind the Neck Push Press after each set.

Deadlift (5×5)

5 Deadlift @ 7.5/10 RPE

5 Deadlift @ 8/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 9/10 RPE

Metcon

Metcon (2 Rounds for time)

Complete 3 Rounds For Time:

12/10 Calorie Assault Bike

9 Deadlifts (185/125)

6 Box Jump Overs (24/20)

-rest 3 minutes-

For time:

18 Box Jump Overs (24/20)

27 Deadlifts (185/125)

36/28 Calorie Assault Bike
Rx+:

3 rounds:

15/12 Calorie Assault Bike

12 Deadlifts (185/125)

9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:

27 Box Jump Overs (24/20)

36 Deadlifts (185/125)

45/36 Calorie Assault Bike

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog

10 Single Arm DB Thrusters (5/arm – Light)

10 Kipping Swings

10 Scorpions

Metcon

Metcon (Time)

Every 4:00, for 20:00 (5 Sets):

200 Meter Run

10 Shoulder to Overhead

10 Ring Rows

Weightlifting

Back Squat (5,5,5,3,3,3)

5 Back Squat @ 6.5/10 RPE

5 Back Squat @ 7/10 RPE

5 Back Squat @ 7.5/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8.5/10 RPE

3 Back Squat @ 9/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog

10 Single Arm DB Thrusters (5/arm – Light)

10 Kipping Swings

10 Scorpions

Weightlifting

Back Squat (5,5,5,3,3,3)

5 Back Squat @ 6.5/10 RPE

5 Back Squat @ 7/10 RPE

5 Back Squat @ 7.5/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8.5/10 RPE

3 Back Squat @ 9/10 RPE

Metcon

Metcon (Time)

Complete 5 Sets For Times:

300 Meter Run

10 Shoulder to Overhead (105/75)

8 Pullups OR 4 Muscle-Ups

-Rest :90 between sets-
Rx+:

Complete 5 Sets For Times:

300 Meter Run

10 Shoulder to Overhead (135/95)

5 Ring Muscle Ups

-Rest :90 between sets-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Bike or Jog

then…

3 Sets:

5 Lateral Box Step Ups (each side)

5 Prisoner Kang Squats

5 Jumping Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 24:

30 Pushups

300 Ft. Sled Push (+180/+135)

30 Box Jumps (24/20)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Row OR Ski (moderate)

10 Hanging Scap Retractions

5 Kip to Swing

5 Dips

10 Front Squat (Empty Bar)

:15 Handstand Hold

Weightlifting

DB Bench Press (10,10,8,8,6)

10 Dumbbell Bench Press @ 6.5/10 RPE

10 Dumbbell Bench Press @ 7.5/10 RPE

8 Dumbbell Bench Press @ 8/10 RPE

8 Dumbbell Bench Press @ 8.5/10 RPE

6 Dumbbell Bench Press @ 9/10 RPE

Metcon

Metcon (Time)

With a Partner, Complete 4 Rounds for Time:

12 Bar Muscle Ups OR 18 Chest-to-Bar Pullups (Split as desired)

12 Synchro Front Squats (115/80)

6 Wall Walks
Rx+:

With a Partner, Complete 4 Rounds For Time:

15 Bar Muscle Ups (Split as desired)

15 Synchro Front Squats (115/80)

30ft Handstand Walk (each, at the same time)