Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (Moderate)

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Squat Snatch

10 KippingSwings

5 Strict Pull Up

Weightlifting

Hang Snatch (5,4,3,2,1 (Build in weight each set))

5 Hang Snatch @ 5/10 RPE

4 Hang Snatch @ 6/10 RPE

3 Hang Snatch @ 7/10 RPE

2 Hang Snatch @ 8/10 RPE

1 Hang Snatch @ 9/10 RPE

*Rest as needed in between sets

**Record heaviest set as score.

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets:

15/12 Calorie Row

15 Overhead Squats (95/65)

30 Pull-Ups

15 Overhead Squats (95/65)

15/12 Calorie Row

-rest 3 minutes b/t sets-
Rx+:

Complete 2 Sets:

15/12 Calorie Row

15 Overhead Squats (115/80)

30 Chest-to-Bar Pull Ups

15 Overhead Squats (115/80)

15/12 Calorie Row

-rest 3 minutes b/t sets-

*Record 2 separate times (one for each set).

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3 Rounds:

30 Jumping Jacks

20 Cossack Squats

10 Pushups

Metcon

Metcon (4 Rounds for time)

Complete 4 Sets (Every 3:00):

10/7 Calorie Ski

10 AbMat Situps

10 Double DB Front Squats

10 Double DB Push Press

Weightlifting

Deadlift

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike or Run

15 Banded Good Morning

10 Walking Lunges

5 Inchworm w/Push Up

-Then-

Warm Up to Deadlift weight.

Metcon

Metcon (Time)

Complete 4 Sets for Time:

10 Deadlifts (185/125)

20 Push Ups

-rest 1 minute b/t sets-
*Make sure you are getting full range of motion on your pushups. Your chest should touch the ground and your arms should extend at the top every rep!

Weightlifting

Tall Clean (3 x 5 (Across in Weight))

5 Tall Cleans @ 6/10 RPE

5 Tall Cleans @ 6/10 RPE

5 Tall Cleans @ 6/10 RPE

Clean Lift Off + Clean Deadlift to Mid-Thigh + Power Clean + Clean (1+1+1+1 x 5 Sets (building))

Clean Lift Off + Clean Deadlift to Mid-Thigh + Power Clean + Clean

*Performed as a complex
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6.5/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7.5/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 8/10 RPE

Cool Down

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

2 minute Scorpion Stretch

2 minute Downward dog to Upward Dog Transition

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog (Easy-Moderate)

10 Hanging Scap Retraction

10 Banded Air Squat

Metcon

Metcon (Time)

Buy-In: 50/40 Calorie Row

-into-

5 Rounds:

5 Strict Pull Ups

15 Air Squats

-into-

Cash-Out: 50/40 Calorie Assault Bike
Rx+:

Run 1000 M.

5 Rounds:

5 Muscle-Ups

10 Strict HSPU

20 Pistols

Run 1000M.

Weightlifting

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Lat Smash (each side)

2 minute PVC Pipe Lat Stretch OR Banded lat stretch (choose any 3) (each side)

Back Squat (4 x 4 @ Moderate Weight (75% appr.))

Complete 4 sets of 4 Back Squats @ approximately 75%.

*All sets are at the SAME weight and should be a manageable weight.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets (build from easy to moderate)

:30 Row

:30 Bike

:30 Run

5 Strict Pullups

5-10 Deadlifts (start light and build to workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, Complete AMRAP 30 Minutes:

30/24 Calorie Row

30/24 Calorie Ski

20 Pullups (split)

30 Deadlifts (225/155) (split)

600m Run (split)

*Rower and Ski work at the same time. Switch when both partners finish each machine. Both partners do both machines each round

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3Sets:(building from easy to moderate)

1:00 ski (or row)

1:00 row (or bike)

5-10 Inchworm

5 Single Arm Dumbbell Presses (moderate) (each side)

20 plate hops, 20 single unders

3-6 Snatches (start light and build in weight)

-then-

build to the final snatch weight you can confidently hit

Barbell Prep (No Measure)

Barbell Prep-Snatch:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Metcon

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Teens RX (Ages 14-15) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45, 65, 75, 85 lb
M: 65, 95, 115, 135 lb

CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)

5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3 Sets:

9 Calorie Row

9 PVC Passthroughs

9 Single Leg Plate Hops (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

20 Box Jumps

15 Snatches

10 Pushups

Weightlifting

Overhead Squat (Light – Form Work Today)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

300m Row

8 Dumbbell Goblet Squat (Light-Moderate)

8 Single Arm Press R/L (Light-Moderate)

4 Single Arm Thruster R/L (Light-Moderate)

-Then-

Warm Up to Dumbbell weight on all movements.

Metcon

Metcon (2 Rounds for reps)

Every Minute on the Minute

2 Sets: (On the Minute. aka EMOM)

Minute 1: 12/10 Calorie Row

Minute 2: 8 Dumbbell Front Squats (2×50/35)

Minute 3: 12/10 Calorie Ski

Minute 4: 6 Dumbbell Push Press (2×50/35)

Minute 5: 12/10 Calorie Row

Minute 6: 4 Dumbbell Thrusters (2×50/35)

Minute 7: 12/10 Calorie Ski

Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)

-rest until minute 10 before starting set 2-

Cool Down

Cool Down (No Measure)

2:00 Easy Bike

1:00/Side Pigeon Stretch

1:00/Side Couch Stretch

20 Scorpions

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike Erg or Ski

10 Box Jump w/Step Down (increase height each set)

20 Alt. Leg V-Up

10 Hanging Scap Retractions

5 Kip to Swing

5 Box Dip

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:

Minute 1: Max Calorie Bike Erg

Minute 2: Max Box Jump-Overs (24”/20”)

Minute 3: Max Toes-to-Bar (Rounds 1, 3 and 5)/Max Chest-to-Bar (Rounds 2 and 4)

Minute 4: Rest

*Max Toes to Bar in minute: Stop if you get to 20.

*Max Bar Muscle Up in minute: Stop if you get to 10.
Rx+: Bar Muscle-Ups

Weightlifting

Warmup for the Cleans with:

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

Hang Clean + Front Squat + Jerk (5 x 1 (Building))

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row (easy to moderate)

25 Single Under

10 PVC Pass Through

10 Single Arm High Pull (each side) (light to moderate)

10 Single Arm Press (each side) (light to moderate)

5 Inchworm w/Push Up

-Then-

Build to Clean and Jerk and Snatch weight.

Metcon

Metcon (Time)

Complete 6 Sets For Time:

35 Double-Unders

Odd sets: 10 Clean and Jerks (75/55)

Even Sets: 10 Power Snatches (75/55)

10 Bar-Facing-Burpees

-Rest 1:00 between sets-
Rx+:

Complete 6 Sets For Time:

50 Double-Unders

Odd sets: 10 Clean and Jerks (95/65)

Even Sets: 10 Power Snatches (95/65)

10 Bar-Facing-Burpees

-Rest 1:00 between sets-

Weightlifting

Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch (5 Sets (Building-Touch N Go))

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE