NC Athletics – 06152022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog

10 Scorpions (each leg)

10 Single Arm High Pull R/L

10 Single Arm DB Strict Press

-Then-

Build to Clean and Jerk weight.

Metcon

Metcon (Time)

With a partner, complete for time:

400 Meter Run (together)

40 Clean & Jerk

80 Pushups

800 Meter Run (together)

80 Pushups

40 Clean & Jerk

400 Meter Run (together)

Accessory Work

Metcon (No Measure)

3 Sets

-5x Knee Jumps

-5x 1 1/2 DB Bench

Illmatic

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (Your Choice)

then…

2 Sets:

10 KB Swings

10 Bent-Over Rows (5/arm)

10 PVC Passthroughs

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

9 Hang Clean (155/105)

12 DB Bench Press (50s/35s)

15/12 Calorie Row

-Rest 3:00-

AMRAP 12:

12/9 Calorie Row

9 Man-Makers (50s/35s)

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Single Leg RDL

15 Incline Bench DB Chest Fly @ light weight – maintain control and quality

12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality

Danger Zone

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Sets:

20 Alt. Leg V-Up

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

10 Pushup to Downward Dog

5 Box Jumps

Metcon

Metcon (Time)

For time:

3K Assault Bike

30 Toes to Bar

50 Dumbbell Snatches (50/35)

30 Toes to Bar

20 Burpee Box Get Overs (48/40)

Weightlifting

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

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 7.5/10 RPE Power Clean

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean@ 7/10 RPE Power Clean

1 Power Clean @ 7.5/10 RPE Power Clean

No Sleep ‘Til Brooklyn

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Ski

Then…

2 Sets:

10 Front Squat

10 Scorpions

:30 Dead Hang from Rings

5 Strict Pullups

10 Step Back Lunge w/ Twist

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

Metcon (Time)

Complete For Time:

15 Chest-to-Bar Pullups

15 Front Squats (115/80)

25’ Front Rack Lunge (115/80)

9 Chest-to-Bar Pullups

9 Shoulder-to-Overhead (115/80)

25’ Overhead Lunge (115/80)
Rx+:

Complete For Time:

15 Ring Muscle Ups

15 Front Squats (135/95)

25’ Front Rack Lunge (135/95)

9 Bar Muscle Ups

9 Shoulder to overhead (135/95)

25’ Overhead Lunge (135/95)

Weightlifting

Snatch (1,1,1,1,1)

Build up to these weights, and then complete these snatch waves utilizing two different weights to go back and forth between.

1 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 7/10 RPE Snatch

Bust A Move

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Rounds:

10 Bulgarian Split Squats (each leg)

10 Red Band Pullaparts

Metcon

Metcon (Time)

With a partner, alternating full sets, complete 4 sets each of:

20/15 Cal Ski

100’ Back Rack Walking Lunge (115/80)

20/15 Cal Ski
Rx+:

4 sets

25/20 Calorie Ski (OR Row)

100’ Back Rack Walking Lunge (135/95)

25/20 Calorie Ski (OR Row)

-Rest 1:1 between sets-

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Diamond Pushups

10 Revers Grip Lat Pull Downs (OR Chin-ups)

15 Barbell Skull Crushers

15 Standing Barbell Curl

10 Strict Abmat Situps (No hands)

30 Flutter Kicks (each side)

10 Landmine Windmills (each side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

Break Stuff

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Muscle Clean (45/35)

10 Kip to Swing

10 Front Squat (45/35)

5 Sotts Press

Weightlifting

Hang Clean Pull + Hang Clean + Jerk (4 x 1+1+1)

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 7.5/10 RPE

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 7.5/10 RPE

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 8/10 RPE

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 8/10 RPE

Hang Clean + Jerk (3 x 1+1)

1 Hang Clean + 1 Jerk @ 8.5/10 RPE

1 Hang Clean + 1 Jerk @ 9/10 RPE

1 Hang Clean + 1 Jerk @ 10/10 RPE

Metcon

Metcon (5 Rounds for time)

With a partner, complete the following:

5 Sets (1 Set every 4 Minutes):

20 Chest to Bar Pull Ups

4×25’ Shuttle Run (together)

15 Thrusters (115/80)

*Split all reps as needed
Rx+: (with partner)

5 Sets (1 Set every 4 Minutes)

25 Chest to Bar Pull Ups

4×25’ Shuttle Run

15 Thrusters (135/95)

*Split all reps as needed

NC Kids – 06092022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

On a 5:00 Clock:

25 Jumping Jacks

10 Lunge w/Twist

10 Snow Angels

Metcon

Metcon (2 Rounds for reps)

In a team of 3, complete the following:

AMRAP 8:

Max Calorie Row

Max Reps DB Bench Press

-Rest 2:00-

AMRAP 8:

Max Reps Burpees

Max Reps DB Snatches

*2 Partners Working, 1 Partner resting at all times.

Midline

Metcon (No Measure)

“Tabata – Core”

1-Bicycle

2-Plank Shoulder Taps

3-Flutter Kicks