Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

250m Row

250m Ski

10 Hanging Scap Retractions, 10 Kipping Swings

10 Russian Kettlebell Swings

5 Inchworms

5 Spiderman lunge stretch (each side)

Metcon

Metcon (Time)

Complete For Time:

10-20-30

Toes-to-Bar

Hang Power Cleans (115/80)

Bar Facing Burpees
Rx+:

Hang Power Cleans (135/95)

TARGET SCORE

Target Time: Sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

How to Pace: Push into that really high intensity today!

How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: Grip is going to become a factor. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!

Accessory Work

Metcon (Checkmark)

4 sets:

90 second AMRAP:

10-20 Deficit Push Ups (45/25 plate)

Max Handstand Hold [up to the 90 second mark on clock]

– rest 90 seconds between sets-

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Run

then…

2 Rounds:

10 Muscle Clean w/PVC

5 Inchworms

10 Strict Press w/PVC

Weightlifting

Deadlift (6 x 4)

Metcon

Metcon (5 Rounds for reps)

Complete the Following:

Every 3:00 for 5 Rounds: (2:00 work/1:00 Rest)

10 Dbl DB Power Cleans

5 Pullups

Max Burpees over DB in Remaining Time

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

3 Sets:

10 Banded Good Mornings

10 Scorpions

10 Red Band Pullaparts

Weightlifting

Muscle Clean (5,4,3,2,1)

5 Muscle Clean @ 5/10 RPE

4 Muscle Clean @ 6/10 RPE

3 Muscle Clean @ 7/10 RPE

2 Muscle Clean @ 8/10 RPE

1 Muscle Clean @ 9/10 RPE

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

3 Power Clean @ 5/10 RPE

2 Power Clean @ 6/10 RPE

1 Power Clean @ 7/10 RPE

3 Power Clean @ 5.5/10 RPE

2 Power Clean @ 6.5/10 RPE

1 Power Clean @ 7.5/10 RPE

Metcon

Metcon (Time)

Complete For Time:

35 Wallballs (20/14)

125 ft. Dbl DB Front Rack Walking Lunge (50s/35s)

35 Wallballs (20/14)
Rx+:

Complete For Time:

50 Wallballs (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wallballs (20/14)

TARGET SCORE

Target Time: Sub 10 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving!

Consistency and smart sets are key here.

How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.

WORKOUT STRATEGY & FLOW

Wall balls: aim for smart sets from the beginning. Sets of 10–15 are a great goal! The wall balls are challenging but only 2-3 sets so keep pushing through.

Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!

Accessory Work

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Rounds:

20 Jumping Jacks

15 Air Squats

10 Bird Dogs

5 Pushups

Weightlifting

Push Press (5,4,3,2,1)

Metcon

Metcon (5 Rounds for reps)

Complete EMOM 15:

Minute 1 – 20 Walking Lunges

Minute 2 – 15 Hand Release Pushups

Minute 3 – 10 Double DB Push Press

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (easy to moderate)

25 Single Under

5 Inchworm w/Push Up

:20-:30 Wall Facing Handstand Hold

20 Alt. Leg V-Up

Weightlifting

Bench Press (5,4,3,2,1)

5 Bench Press @ 5/10 RPE

4 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 9/10 RPE

Metcon

Metcon (4 Rounds for reps)

Complete the Following:

AMRAP 3 Minutes:

4 Wall Walks

12 AbMAt/GHD SIt Ups

-rest 2 Minutes-

AMRAP 3 Minutes:

36 Double Unders

4 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes:

12 AbMat/GHD SIt Ups

36 Double Unders

-rest 2 Minutes-

AMRAP 6 Minutes:

4 Wall Walks

12 AbMat/GHD SIt Ups

36 Double Unders
Rx+:

AMRAP 3 Minutes

6 Wall Walks

18 GHD SIt Ups

-rest 2 Minutes-

AMRAP 3 Minutes

54 Double Unders

6 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes

18 GHD SIt Ups

54 Double Unders

-rest 2 Minutes-

AMRAP 6 Minutes

6 Wall Walks

18 GHD SIt Ups

54 Double Unders

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Ski

10 PVC Passthroughs

10 Cossack Squats

then…

“Squat Prep”2-3 Sets:

5 Lateral Box Step Ups (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

3 Overhead Squats (normal tempo)

Weightlifting

Overhead Squat (5,4,3,2,1)

5 Overhead Squats @ 5/10 RPE

4 Overhead Squats @ 6/10 RPE

3 Overhead Squats @ 7/10 RPE

2 Overhead Squats @ 8/10 RPE

1 Overhead Squats @ 9/10 RPE

Metcon

Metcon (Time)

Complete For Time:

Row 200m

20 Power Snatches (75/55)

Row 200m

20 Power Snatches (75/55)

Row 200m

20 Power Snatches (75/55)

Row 200m
Rx+:

Complete For Time:

Row 250m

25 Power Snatches (75/55)

Row 250m

25 Power Snatches (75/55)

Row 250m

25 Power Snatches (75/55)

Row 250m

TARGET SCORE

Target Time: Sub 10 Minutes

Time Cap: 14 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!! We want you to push your power snatch pace and stay moving steady on the row!

How it should Feel: GRIPPY!! This one will be all about hanging onto the snatch for continuous reps, while not failing on your grip!

WORKOUT STRATEGY & FLOW

Power Snatch: Use those hips! Don’t stop moving for long and keep getting back to the barbell!

Row: A moderate pace is fine here if you need to recover slightly for each set of power snatches to come. Then full send on the last row!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets

1:00 Row (moderate)

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

5-10 Power Snatch (empty bar and build in weight)

5-10 Power Clean (empty bar and build in weight)

-Then-

Warm Up to all Snatch and Clean weights.

Metcon

Metcon (Time)

With a Partner, Complete:

20/16 Calorie Row (each: at the same time)

40 Power Cleans (155/105)

20/16 Calorie Row (each: at the same time)

40 Power Snatches (115/80)

20/16 Calorie Row (each: at the same time)

20 Cleans (185/125)

20/16 Calorie Row (each: at the same time)

20 Snatches (155/105)

20/16 Calorie Row (each: at the same time)
Rx+:

With a Partner, Complete:

20/16 Calorie Row (each: at the same time)

40 Power Cleans (185/125)

20/16 Calorie Row (each: at the same time)

40 Power Snatches (135/95)

20/16 Calorie Row (each: at the same time)

20 Cleans (225/145)

20/16 Calorie Row (each: at the same time)

20 Snatches (185/125)

20/16 Calorie Row (each: at the same time)

Accessory Work

Metcon (Checkmark)

10 Diamond Pushups

10 Chin ups

15 Double DB Skull Crushers

15 Seated Alternating DB Hammer Curl

15 GHD to Parallel w/plate

5 Strict Toes to Bar

10-15 Toes to bar

10 KB side Bends (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Bike (moderate)

5 Inchworm

10 Plate Hops

15 Banded Good Morning

Weightlifting

Push Press + Push Jerk (2+2 x 2, 1+1 x 3)

Push Press + Push Jerk
2 Push Press + 2 Push Jerk @ 6/10 RPE

2 Push Press + 2 Push Jerk @ 6/10 RPE

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

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

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

Metcon

Metcon (Time)

Complete For time:

30/24 Calorie Bike

20 Burpee Box Get-Overs (48/40)

10 Sandbag-to-Shoulder (150/100)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Run or Row

10 Lunge Elbow to the Floor (Total)

10 Scorpions

10 Suitcase Deadlifts

Weightlifting

Power Clean (4,4,4,3,3,2,2,1,1,1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

400 M. Run

-AMRAP In Remaining Time-

12 Double DB Power Cleans

9 Double DB Push Press

6 Pushups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Jog

10 Hanging Scap Retraction

5 Strict Pull Up

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

Metcon

Metcon (Time)

With a Partner, complete 5 Rounds for Time:

200 Meter Partner Run

20 Synchro DB Hang Clean & Jerk (50/35)

Weightlifting

Power Clean (5,4,3,2,1)

*Touch & Go on all sets

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%