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)

CrossFit – Mon, Oct 31

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1 Set:

1:00 Jog

20 Cossack Squats

5 Inchworm w/Push Up

10 Hanging Scap Retraction

5 Strict Pull Up (or Ring Row)

Metcon

Fright Night (Time)

Complete the Following For Time:

3 Rounds:

400m run

40 Air Squats

-Straight into-

2 Rounds:

300m Run

30 Push Ups

-Straight into-

1 Round:

200m Run

20 Strict Pull Ups
Rx+:

4 Rounds:

400m run

40 Air Squats

-Straight into-

3 Rounds:

300m Run

30 Push Ups

-Straight into-

2 Rounds:

200m Run

20 Strict Pull Ups

TARGET SCORE

Target Time: sub 25 minutes

Time Cap: 30 minutes

Cool Down

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

2 minute Frog Stretch

1-2 minute Quad Smash (each side)

2 minute Ankle Dorsiflexion Stretch (each side)

1-2 minute Lacrosse Ball Trap Smash (each side)

CrossFit – Sat, Oct 29

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

4x :30/:30 Machine (your choice)

3 Sets:

15 Banded good mornings

5 KB Single Leg RDLs (Each side) (moderate)

5 KB Single Arm Suitecase Deadlifts (Each side) (moderate)

5 Barbell Deadlifts (start light and build)

Metcon

Metcon (3 Rounds for reps)

With a Partner, Complete the Following:

AMRAP 8:

12/9 Calorie Ski

8 Power Snatch (115/80)

-Rest 2:00-

AMRAP 8:

8 Synchro Box Jump-Overs (24/20)

8 Push Press (135/95)

-Rest 2:00-

AMRAP 8:

8 Power Clean (155/105)

4 Rope Climbs

CrossFit – Fri, Oct 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (your choice) (moderate)

5 Single Arm KB Thruster R/L (Light) (each side)

10 Ring Hanging Scap Retractions

5 Ring Kip to Swings

5 Ring Dips

25 Plate Hops

Weightlifting

Metcon

Push Jerk (1+1+1+1 x 5 Sets)

1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 6/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 7/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 8/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 9/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Push Jerk @ 10/10 RPE

Metcon (Time)

Complete For Time

100 Wall Balls (20/14) (10ft/9ft)

200 Double Unders

20 Bar Muscle Ups OR 30 C2B Pullups

*Partition as desired

Rx+:

Complete For Time:

150 Wall Balls (20/14) (10ft/9ft)

300 Double Unders

30 Muscle Ups

*Partition as desired
TARGET SCORE

Target Time: Sub 15 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the fatigue likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

WORKOUT STRATEGY & FLOW

Wall Ball : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.

Double Unders: Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these.

Muscle Up/C2B : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you don’t burn out your shoulders/forearms.

N.C. Kids – Thu, Oct 27

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

EMOM 6:

1-High Knees

2-DB Push Press

3-Cossack Squats

Weightlifting

Push Press (4 x 6)

4 Sets of 6 Reps (Ascending in Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Alternating Movements, Complete AMRAP 12:

12 Pushups

9 Single-Arm Alt. DB Devil Press|

6 Shuttle Runs

9 Ring Rows

12 Deadlifts

CrossFit – Wed, Oct 26

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike

15 Banded Good Morning

5 Inchworm w/Push Up

:20-:30 Wall Facing Handstand Hold

Then…

Barbell Warmup: 2-3 Sets (light)

3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds)

Flow: Do 3 tall power cleans. Then with the bar in the front rack go into a dip and pause there for three seconds three times and then on the last rep explode up into your jerk and land in the split for 5 seconds before returning your feet back to underneath you and doing 3 more jerks..

Weightlifting

Power Clean + Clean + Jerk (Build across the 8 sets to today’s heavy.)

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

1 Power Clean + 1 Clean + 1 Dip + 1 Jerk @ 6.5/10 RPE

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

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

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

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

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

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

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets for Times:

2-4-6-8-10 Deadlifts (185/125)

1-2-3-4-5 Wall Walks

-rest 2:00 b/t sets-

Rx+: Deads @ (225/155)
TARGET SCORE

Target Time each set: Sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! Be aggressive and aim to stay steady through the first 5 sets. This workout is aimed to balance a heavy pull from the ground with gymnastics requiring core to extremity body control and high shoulder endurance.

How it should Feel: MUSCULAR ENDURANCE! Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.