CrossFit – Wed, Nov 9

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (your choice) (moderate)

25 Single Unders

10 Hanging Scap Retractions

3-5 Strict Pull Ups

20 Alt. Leg V-Up

Weightlifting

Metcon

Clean + Clean Panda Pull + Clean + Jerk (5 x 1+1+1)

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE

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

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

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

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 Minutes:

60 Double-Unders

3 Rope Climbs

15 AbMat or GHD Sit Ups
Rx+:

Complete AMRAP 12 Minutes:

80 Double Unders

4 Rope Climbs

20 GHD Sit Ups

N.C. Kids – Tue, Nov 8

Crossfit North Cloud – N.C. Kids

Warmup

Metcon (No Measure)

3 Rounds:

1:00 Cardio

10 DB Upright Rows

10 Good Mornings

Weightlifting

Hang Clean + Clean (7 x 1 Hang Clean + Clean)

(athlete will execute one clean from the hang position, and then one from the floor)
Hang Clean + Clean (7 x 1)

(athlete will execute one clean from the hang position, and then one from the floor)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Alternating Hang Dumbbell Clean and Jerks

9 Burpees over the DB

6 Hand Release Push Ups

CrossFit – Tue, Nov 8

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:30 Bike

10 Single Arm Russian Kettlebell Swing (each side) (light)

10 single arm dumbbell upright row (each side) (light)

10 banded good morning

Weightlifting

Snatch Pull + Snatch Panda Pull + Snatch (E2MOM x 5)

1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch@ 8.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE

*Do a set every 2 minutes.

Metcon

Metcon (2 Rounds for time)

Complete the Following:

21-15-9 (18-12-6)

Calorie Assault Bike

Hang Power Cleans (115/80)

-Rest 5:00-

21-15-9 (18-12-6)

Calorie Assault Bike

15-9-3

Hang Power Cleans (155/105)
Rx+:

Complete the Following:

21-15-9 (18-12-6)

Calorie Assault Bike

Hang Power Cleans (135/95)

-Rest 5:00-

21-15-9 (18-12-6)

Calorie Assault Bike

15-9-3

Hang Power Cleans (185/125)

CrossFit – Mon, Nov 7

Crossfit North Cloud – CrossFit

Warmup

Metcon (No Measure)

4x :30/:30 Bike

Then…

3 Rounds:

10 Cossack Squats

5 Strict Pullups

10 Reverse Lunge W/Twist

Metcon

Metcon (Time)

Complete For Time:

15 C2B Pullups

60 Wall Balls (20/14) (10’/9’)

15 C2B Pullups
Rx+:

Complete For Time:

15 Bar Muscle-Ups

75 Wallballs (20/14) (10’/9′)

15 Bar Muscle-Ups

Weightlifting

Back Squat (3 x 1 Across @ 86% 1-RM)

Front Squat (10 x 3 @ 80% 1-RM Front Squat)

CrossFit – Sat, Nov 5

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio (Your Choice)

Then…

2 Sets:

10 Banded Lat Pulldowns

10 Banded Good Mornings

5 Pullups/Ring Rows

Metcon

T1D Takedown – Rx (Time)

Complete 5.7 Rounds for Time:

400 Meter Run/Row

4 KB Facing Burpees

12 American KB Swings (53/35)

4 KB Facing Burpees

4 Bar Muscle-Ups

*Final Round Reps:

250/3/9/3/3

T1D Takedown – Scaled (Time)

Complete 5.7 Rounds for Time:
300 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (35/26)
4 KB Facing Burpees
6 Chest-to-Bar Pullups

*Final Round Reps:
200/3/9/3/3

T1D Takedown – Beginner (Time)

Complete 5.7 Rounds for Time:
200 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (26/18)
4 KB Facing Burpees
8 Pullups or Banded Pullups

*Final Round Reps:
100/3/9/3/3

CrossFit – Fri, Nov 4

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

200m Row (moderate)

10 PVC Pass Through

10 Overhead Squat (Start with a PVC pipe and build into a light barbell)

10 Squat Snatch (Start with a PVC pipe and build into a light barbell)

-Then-

Build to Squat Snatch weight.

Metcon

Metcon (Time)

Complete For time:

21 Squat Snatches (75/55)

36/27 Calorie Row

15 Squat Snatches (75/55)

24/18 Calorie Row

9 Squat Snatches (75/55)

12/9 Calorie Row
Rx+:

For time:

21 Squat Snatches (95/65)

42/34 Calorie row

15 Squat Snatches (95/65)

30/24 Calorie row

9 Squat Snatches (95/65)

18/14 Calorie row

TARGET TIME:

Target Time: sub 11 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is one of those workouts where you just have to keep moving. Lightweight mixed with rowing will light your heart rate up. We want you to go hard on this!

How it should Feel: Control off the start and sprint to the finish at the end.

WORKOUT STRATEGY & FLOW

Squat Snatch: Lightweight (-50% or less of 1RM) where sets could possibly be completed in 10+ reps at a time if you had too. Not saying that’s what we want, but I would not be disappointed if that’s what you did.

***If you do singles, you lose the workout’s whole purpose***

Row: Aggressive, but controlled here (70-80%). It’s like a rocket ship. We want to build up on the pace, and when it’s the final set it’s time to fly! No matter what, you must focus on staying consistent with your breathing pattern.

Weightlifting

Front Squat (6 x 2 @ 88-91% Across)

6×2 @ 88-91% 1RM Front Squat

CrossFit – Wed, Nov 2

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

15/12 Calorie Ski (OR Row) (moderate)

10 Alt Leg V-Up, 5 V-Ups

5 No Jump Burpee

5-10 V Push Ups

10 Hanging Scap Retractions, 5 Kip to Swing

3 Strict Pull Up

1 halfway rope climb

then…

Barbell Primer:

3 Tall Power Clean + 3 Pause Dip + 3 Jerk + 3 Press in Split or Push Receiving Position

Weightlifting

Clean (Build to a heavy set of, squat cleans on reps 2 and 4 of each set if possible.)

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

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

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

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

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

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

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

Metcon

Metcon (Time)

Complete For Time:

40 Toes to Bar

30 Burpee to Bar (6” reach)

20 Handstand Push Ups

10 Bar Muscle Ups (or 20 C2B)

5 Rope Climbs
Rx+:

Complete For Time:

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Bar Muscle Ups

10 Rope Climbs

TARGET SCORE

Target Time: Sub 12 Minutes

Time Cap: 16 minutes

STIMULUS and GOALS

Steady Pace!

A grip wrecker like no other. Push through the chipper, never to the point of muscle failure, but try something different and see how big of sets you can go on the bar.

WORKOUT STRATEGY & FLOW

Toes to Bar: Break as needed, before they make you break!

Burpee: Keep moving with a consistent, moderate effort and keep your landing position consistent under the bar.

Handstand Push Ups : Depending on your strength in this movement, small sets to catch your breath after the burpees is ideal.

Bar Muscle Ups/C2B: Minimize rest, even small sets with short quick breaks are a great way to go.

Rope Climbs : Take one at a time and try to get each completed in 2-3 pulls. The goal should be 1 climb every 20-30 seconds. Modification for rope pulls is 3 to 1.

CrossFit – Tue, Nov 1

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row/Ski/Bike

15 Banded Good Morning

5-10 Deadlifts (start light and build in weight)

5 Box Jump w/Step Down

then…

Barbell Primer:

3 Muscle Snatch + 3 Heaving Snatch Balance + 3 Tall Power Snatch x 3 Sets

Weightlifting

Snatch Pull + Snatch Panda Pull + Snatch (*Building throughout the sets)

5 Sets of 1+1+1 building to today’s heavy.

Metcon

Metcon (Time)

Complete For Time:

42-30-18

Deadlift (155/105)

Box Jump Overs (24/20)

Cool Down

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

1 minute Hamstring Smash (each side)

1 minute Seated QL Stretch (each side)