Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Jog (easy, moderate, then moderate/fast)

10 Banded Press

10 Single Arm Dumbbell Push Jerk (each side) (Light-Moderate)

-Then-

Build to Shoulder to Overhead weight.

Metcon

Metcon (3 Rounds for reps)

From 0:00-3:00 (3 minutes)

Run 400 Meters

Max shoulder to overhead (205/125)

-Rest 1 minute-

From 4:00-8:00 (4 minutes)

Run 600 Meters

Max shoulder to overhead (205/125)

-Rest 2 minutes-

From 10:00-15:00 (5 minutes)

Run 800 Meters

Max shoulder to overhead (205/125)

*You may go from a rack.

*Score reps for shoulder to overhead as score and note run times in notes.
Rx+:

From 0:00-2:00 (2 minutes)

Run 400 m

Max shoulder to overhead (225/145)

-Rest 1 minute-

From 3:00-6:00 (3 minutes)

Run 600 m

Max shoulder to overhead (225/145)

-Rest 2 minutes-

From 8:00-12:00 (4 minutes)

Run 800 m

Max shoulder to overhead (225/145)

*You may go from a rack.

*Score reps for shoulder to overhead as score and note run times in notes.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round:

1:30 Jog or Bike (easy to moderate)

10 Heel Elevated PVC Overhead Squat (narrow as possible)

10 Scorpions

“Squat Prep”

3 Sets:

5 Lateral Box Step Ups (each side)

5 Russian baby makers

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

Weightlifting

Front Squat (E2MOM: 5 x 3 @ 80% 1-RM)

5×3 Front Squat @ 80% 1 RM Front Squat

*Do one set every 2 minutes

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times:

50 ft. Shuttle Run (2x25ft)

20 Wall Balls (20/14) (10’/9’)

6 Dumbbell Squat Snatches (50/35)

50 ft. Shuttle Run (2x25ft)

-Rest 4 minutes between sets-
Rx+:

Complete 3 Sets for Times:

50 ft. Shuttle Run (2x25ft)

20 Wall Balls (30/20) (10’/9’)

6 Dumbbell Squat Snatches (65/50)

50 ft. Shuttle Run (2x25ft)

-Rest 4 minutes between sets-

Accessory Work

Metcon (Checkmark)

2 Sets: (Not For Time)

20 GHD Sit-Ups

60 Second Weighted Plank

20 Seated Russian Twist (AHAP)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Jog

5-10 Hand Release Push Up

0:15 Ring Push Up Plank Hold

10 Hanging Scap Retractions, 6 Kip to Swing

6 Single-Leg Toes-to-Bar

5 Box Jump w/Step Down

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, alternating movements, complete AMRAP 20:

10 Ring Push Ups

10 Toes to Bar

20 Box Jumps (24/20)

10/7 Calorie Ski

10 Deadlifts (225/155)

Accessory Work

Metcon (No Measure)

1-2 Rounds:

10 Ring Row – Feet Elevated

15 Ring Dips

15 Seated Alternating DB Curl

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

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

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

-Rest 1-2 min b/t round-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

0:30 Row Or Ski (start easy and build to moderate/fast by last set)

0:30 Bike (start easy and build to moderate/fast by last set)

10-15 Shrugs in Handstand Hold

4-6 Power Clean (start with empty barbell and build in weight each set)

-Then-

Build to Power Clean weight.

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

Holleyman (Time)

Complete 30 Rounds For Time:

5 Wall Balls (20/14) (10’/9’)

3 Handstand Push Ups

1 Power Clean (225/155)
TARGET SCORE

Target Time: Sub 25 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

How to Pace: GRIND! This is a classic hero workout that is all about putting your head down (literally on the handstand push ups) and keep working!

How it should Feel: MUSCULAR ENDURANCE into CARDIO! This is all about your ability to keep working. You will have total body fatigue and the workout is long enough that it will turn into a cardio feel by the end.

WORKOUT STRATEGY & FLOW

Wall Balls: 5 quick reps each round! This is the easiest part to make yourself start on each round without resting before.

Handstand Push Ups: your kip is key here!! Don’t get lazy with it.

Power Clean: Don’t use over 80% of your 1RM for these. You should be able to set up and hit it without ANY doubt of missing it each round.

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

1-2 Sets:

250m Row (OR Cardio) (Moderate)

5-10 Box Dip

10 Alt. Leg V-Up

10 Hanging Scap Retractions

5 Strict Pull Ups

Weightlifting

Push Press (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

250m Row

10 Strict Ring Dips

15 GHD OR AbMat Situps

20 Pull Ups

Accessory Work

Metcon (Checkmark)

2 Sets (Not For Time)

10 Straight Arm KB Sit ups

10 Wide Grip Barbell Bicep Curls

10 Landmine Lunge Side Twist (10/each side)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Bike (Moderate)

10 Inchworm w/Push Up

10 Hang Dumbbell Snatch (Light-Moderate)

Weightlifting

Snatch Grip Deadlift (5 x 1)

One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

Metcon

Metcon (6 Rounds for time)

6 sets (1 Set Every 4 minutes):

18/14 Calorie Assault Bike

9 Devil Press (2×35/25)
Rx+:

6 sets (1 Set Every 4 minutes)

21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)

9 Devil Press (2×50/35)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

15/12 Calorie Bike (moderate to fast)

25 Single Under

10 Goblet Squat (Light)

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

20 Sandbag Squats (100/50)

60 Double Unders

* Sandbag may be placed on the shoulder or bear hug position.

**Sub a Dumbbell if needed to scale weight.
Complete 3 Rounds For Time:

30 Sandbag Squats (100/50)

90 Double-Unders

* Sandbag may be placed on the shoulder or bear hug position.

TARGET SCORE

Target Time: Sub 9 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want you to move through at a fast but consistent pace each round and try for bigger sets with both movements.

How it should Feel: MUSCULAR ENDURANCE You will be out of breath as the weight is light enough for you to move through at a quick pace for the squats and stay consistent on the rope! Your legs may get a bit toasty with the squatting and jumping combo.

WORKOUT STRATEGY & FLOW

Sandbag Squats: Find a comfortable position for the sandbag and aim for each squat to look the same. If you go on the shoulder, we recommend switching shoulders each round. Work on finding a steady breathing cadence here!

Double-Unders: Smooth is fast! Unbroken or close is the goal for these without feeling rushed.

Weightlifting

Bench Press (8,8,6,6,4)

8 Bench Press @ 5/10 RPE

8 Bench Press @ 6/10 RPE

6 Bench Press @ 6.5/10 RPE

6 Bench Press @ 7/10 RPE

4 Bench Press @ 7/10 RPE

Midline

Metcon (Checkmark)

2 Sets (Not For Time)

15 Medball GHD Sit Ups

30 Second Plank Dumbbell Pull Through

20 KB Side Bends (20 per side)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 sets:

1:00 Row (OR Cardio)

10 Hanging Scap Retraction

5 Strict Pull Up

10 Front Squat (45/35)

10 Strict Press (45/35)

-Then-

Build to Front Squat/Thruster weight

Metcon

Metcon (Time)

With a Partner, alternating full sets, complete 3 sets each: (6 total)

10 Front Squat (155/105)

20 Pullups

5 Thruster (155/105)
With a Partner, alternating full sets, complete 3 sets each: (6 total)

10 Front Squat (185/125)

25 C2B Pullups

5 Thruster (185/125)

Accessory Work

Metcon (Checkmark)

2-4 Rounds:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike or Jog (start easy and build to moderate/fast by end of last set)

14-20 Alt. Leg V-Up

10 Hang Power Clean (start with empty barbell and build in weight each set)

then…

Build to Hang Clean Weight

Metcon

Metcon (4 Rounds for time)

With a Partner, Complete 4 Sets for Times:

20/15 Calorie Row & Ski (each at the same time – switch machine each set)

20 Synchro AbMat or GHD Sit Ups

40 Hang Power Cleans (135/95) (split)

-Rest 2 minutes between sets-

Gymnastics

Metcon (Checkmark)

8-12 Minute EMOM:

Odd Minutes: 50 Foot Handstand Walk

Even Minutes: 10 Russian Pushups

*Scale Handstand Walk to 20 Box Handstand Shoulder Taps OR 10 Handstand Taps against wall.

**Russian Pushups: https://www.youtube.com/watch?v=a1s0rLOdTpg&feature=youtu.be

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

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

10 Goblet Heel Elevated Squats

10 Hanging Scap Retraction

Weightlifting

Front Squat (5 x 3 (80% x 2 Sets))

*Make sure you complete 2-3 warmup sets of 5+ before getting into the working sets below.

3 Front Squat @ 60% 1 RM Front Squat

3 Front Squat @ 70% 1 RM Front Squat

3 Front Squat @ 70% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

Metcon

Metcon (Time)

Complete For Time:

40 Dumbbell Snatches (35/25)

30 Wall Balls (20/14)

10 Bar Muscle Ups or 20 C2B

30 Wall Balls (20/14)

40 Dumbbell Snatches (35/25)
Rx+:

For Time:

40 Dumbbell Snatches (50/35)

30 Wall Balls (30/20)

20 Bar Muscle Ups

30 Wall Balls (30/20)

40 Dumbbell Snatches (50/35)

TARGET SCORE

Target Time: sub 11 Minutes

Time Cap: 14 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want you to be consistent movement to movement and try to build speed throughout the workout.

How it should Feel: This is a lot of grip intensity pulling, but the weights are manageable so you can stay moving fast!

Stimulus is moderate pacing throughout with a chipper style approach. You should go into this workout with planned sets in mind so that you can keep moving without hitting failure.

WORKOUT STRATEGY & FLOW

Dumbbell Snatch: Keep in mind on your first set of snatches that grip is going to be necessary for those bar muscle up or chest to bar. Be strategic on the first set. The second set, hang out and finish strong.

Wall Balls: If you know it’s going to fatigue you later on, then have a planned break

Bar Muscle Ups/Chest to Bar: Make sure you have a plan for how you are going to break these up. You don’t want to hit failure and you still need your grip for the last set of Dumbbell Snatches