Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Set:

2:00 Cardio

10 Box Jump w/Step Down (24/20)

10 Inchworm w/Push Up

1:00 Double KB OH Hold

Weightlifting

High-Hang Snatch (5 x 2)

2 High Hang Snatch @ 60% 1 RM Snatch

2 High Hang Snatch@ 65% 1 RM Snatch

2 High Hang Snatch @ 70% 1 RM Snatch

2 High Hang Snatch @ 70% 1 RM Snatch

2 High Hang Snatch @ 70% 1 RM Snatch

Metcon

Metcon (2 Rounds for time)

2 Sets For Times: (1 set every 10 minutes)

12/10 Calorie Bike

9 Burpee Box Jump Overs (24/20)

12/10 Calorie Bike

7 Burpee Box Jump Overs (24/20)

12/10 Calorie Bike

5 Burpee Box Jump Overs (24/20)
Rx+:

2 Sets: (1 set every 10 minutes)

15/12 Calorie Bike

12 Burpee Box Jump Overs (30/24)

15/12 Calorie Bike

9 Burpee Box Jump Overs (30/24)

15/12 Calorie Bike

6 Burpee Box Jump Overs (30/24)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Set:

1:00 Row

10 Hand Release Push Up

20 Alt. Leg V-Up

20 Farmer Carry Walking Lunge

100 ft. Backward walking sled (light/moderate)

10 “Deep as possible” Heel Elevated Air Squats (challenge your depth here)

Weightlifting

Back Squat (5 x 3 (Ascending))

3 Back Squat @ 65% 1 RM Back Squat

3 Back Squat @ 70% 1 RM Back Squat

3 Back Squat @ 75% 1 RM Back Squat

3 Back Squat @ 80% 1 RM Back Squat

3 Back Squat @ 85% 1 RM Back Squat

Metcon

Metcon (Time)

Complete 10 Rounds for Time:

10 Dumbbell Bench (2×35/25)

10 Toes to Bar
Rx+:

Complete 10 Rounds For Time:

10 Dumbbell Bench (2×50/35)

10 Toes to Bar

TARGET SCORE

Target Time: sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want a smooth pace round to round then send it on round 8-9.

How it should Feel: MUSCULAR ENDURANCE! This will be all about the pump! Chest and grip to the max.

WORKOUT STRATEGY & FLOW

Dumbbell Bench: These sets of 10 are ideally performed unbroken each time. Select weight that allows that.

Toes to Bar: Quick sets, with short rest.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (OR Row)

10 Single Arm Bench Press R/L (Light)

20 Step Back Lunge

10 Hanging Scap Retraction

5 Strict Pull Up

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds and reps as possible in 20 minutes of:

1 Rope Climb

10/7 Push Ups

25’ Walking Lunge

-alternate full rounds with a partner-
Rx+: Weight Vest (20/14)

Midline

Metcon (Checkmark)

2-4 Rounds

15 GHD’s

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

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

10 Strict Toes to Bar

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

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

15 Landmine Twists

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)

3 Sets:

1:00 Cardio

5 DB Man Makers

2 Muscle Clean @ 8/10 RPE

**You will need a pair of dumbbells and a Barbell for the Muscle Cleans.

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

Weightlifting

Clean and Jerk (5 x 1)

1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

Metcon

Metcon (Time)

With a Partner, alternating FULL ROUNDS, complete 10 Rounds for Time (5 each):

12/10 Calorie Assault Bike

6 Power Clean (155/105)

12/10 Calorie Assault Bike

-rest 1:1 b/t sets-
Rx+:

5 sets:

15/12 Calorie Assault Bike

6 Power Clean (185/125)

15/12 Calorie Assault Bike

TARGET SCORE

Target Time each set: 90 seconds to 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

How to Pace:

STEADY! From start to finish, if you come out hot on this workout it’s going to end badly.

Go in with a moderate to moderate high effort and then see if you can maintain or slightly increase across sets.

How it should Feel:

It’s inevitable, your legs will swell up with an out of control heart rate. Control your breathing and don’t waste time between movements, move with a purpose.

WORKOUT STRATEGY & FLOW

Bike: Pacing should be around 75-80% with the goal to stay sub 45 seconds, ideally getting to the 40 seconds with 1-2 calories left before winding down (first set of calories). The second set is all heart so settle into your pace with the same goal finish time as the first.

Power Clean: weight selected should not be over 70% 1RM clean with the approach to hit smooth singles with little time lost between reps. Pull harder than you think on the first rep and after that you should be acquainted with how your body feels.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

20 Alt. Leg V-Up

10 Inchworm w/Push Up

5 Lateral Jump Over Rower

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets for Total Time:

25/20 Calorie Row

15 AbMat or GHD Sit Ups

10 Burpee Over Rower

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

Complete 5 Sets for

Total Time:

30/24 Calorie Row

20 GHD Sit-Ups

10 Burpee Over Rower

-Rest 3 minutes b/t sets-

TARGET SCORE

Target Time Each Set: Sub 3 Minutes

Time Cap Each Set: 4 minutes

STIMULUS and GOALS

How to Pace:

CHALLENGE! moderate to moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderate high pace on the burpees.

Goal is to score the same across rounds or slightly faster with each round.

How it should Feel:

Push harder than you think you can!

WORKOUT STRATEGY & FLOW

Row: 90 seconds is the goal with putting a 2:00 cap on it…do NOT row longer than 2 minutes.

Pacing should be around the faster end of moderate (not a sprint but not slow).

GHD’s/AbMat: Non-stop! Snap your hips and arms on every rep.

Burpee Over Rower: Pacing should be aggressive since a 3 minute rest will follow!

Accessory Work

Metcon (No Measure)

3 Sets:

60 Second Backwards Walking Sled Pull

20 Renegade Rows

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

1 Set:

2:00 Jog/Bike

15 Barbell Good Mornings

10 PVC Passthroughs

10 Sotts Press (Snatch Grip)

5 Inchworms

Then…

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”

Metcon

Metcon (Time)

Complete For Time:

35 Pull-ups

400 Meter Run

21 Thrusters (75/55)

800 Meter Run

21 Thrusters (75/55)

400 Meter Run

35 Pull-ups
Rx+:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-ups

TARGET SCORE

Target Time: Sub 18 minutes

Time Cap: 24 minutes

STIMULUS and GOALS

How to Pace:

STEADY!! moderate pacing and steady effort. Utilize the runs to shake out the arms and keep them loose in preparation for the upcoming movement. Consistent, repeatable sized sets will keep you moving without the risk of being forced into extended rest from fatigue

How it should Feel:

CARDIO! Skill level is low, so it makes this workout all grit and grind with the run being the bulk of the workout.

WORKOUT STRATEGY & FLOW

Pull-ups: Aim for small, quick reps/sets unless you are highly gymnastic proficient.

Thrusters: Light weight that will allow reps to be completed in 1-2 sets. Breathe at the top of each rep and stay smooth…don’t rush!

Run: Approach the run with a recovery type pace (65-70% efort) to start and build into a more moderate pace (70-80% effort). Tempo should be the same on both 400m runs and the 800m. Try to relax the arms as much as possible while keeping the hands loose.

Weightlifting

Snatch (5 x 1)

1 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets:

:45-second Machine (different every set)

10yd Sled Push (empty)

10yd Sled Pull (empty)

3 Dumbbell Deadlifts

:10 sec Sandbag Hold

Metcon

Metcon (3 Rounds for distance)

With a Partner, Complete for Max Reps:

AMRAP 8 Minutes:

80/70/60 Calorie Row

Max Distance KB Farmer Carry (70/53)

–rest 1 minute-

AMRAP 8 Minutes:

80/70/60 Calorie Ski

Max Distance Sled Push (5×45’s/3×45’s)

-rest 1 minute-

AMRAP 8 Minutes:

80/70/60 Calorie Bike

Max Distance Sandbag Bear Hug Carry (150/100)

Weightlifting

Front Squat (5 x 1 @ 8/10 RPE)

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

250 Meter Row (Moderate)

10 Box Jump w/Step Down

10 Alt. Leg V-Up

8 hanging Scap Retractions

6 Kip to Swing

4 Hanging knee raises

20 Shrugs in Handstand

Metcon

Metcon (Time)

With a Partner, Complete the Following:

70 Box Jump Overs (24/20) (split)

35 Synchro Toes to Bar

70 Handstand Push-ups (split)

35 Synchro Toes to Bar

70 Box Jump Overs (24/20) (split)
Rx+:

With a Partner, Complete the Following

100 Box Jump Overs (24/20) (split)

50 Synchro Toes to Bar

100 Handstand Push-ups (split)

50 Synchro Toes to Bar

100 Box Jump Overs (24/20) (split)

TARGET SCORE:

Target Time: Sub 20 Minutes

Time Cap: 28 Minutes

Stimulus today is moderate to high intensity. Partners should have planned reps that allow for intensity to be kept up without early burnout. During the synchro toes to bar is where we dial it back a little and just focus on chipping away.

WORKOUT STRATEGY & FLOW

Box Jump Overs: Should be able to cycle at least 5-10 reps back and forth

Synchro Toes to Bar: Stay Consistent, don’t go for too big of sets.

Handstand Push-ups: Aim to complete these in as few sets as possible. Go in with a plan.

Cool Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Ski

25 Single or Double Unders

10 Cuban Press (Very Light)

then..

Build to Power Snatch Weight

Metcon

Metcon (Time)

Complete 7 Rounds For Time:

7 Power Snatches (115/80)

49 Double-Unders
TARGET SCORE

Target Time: Sub 10 Minutes

Time Cap: 15 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want consistent round times and smooth movement throughout this entire workout!

How it should Feel:

This one is going to light up your forearms and heart rate! Be ready for the burn!!

Weightlifting

Hang Clean + Jerk (2,2,1,1,1,1)

*Based off of your 1-RM Clean and Jerk.

2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk

2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk

1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk

1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk

1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk

1 Hang Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Can Opener Stretch

1:00 Puppy Dog Stretch

then…

1-2 Sets:

1:00 Bike

20 Alt. Leg V-Up

1:00 Row

20 Step Back Lunge

50ft Double Dumbbell Overhead Carry

Metcon

Metcon (Time)

Complete 2 Rounds For Time:

30/24 Calorie Assault Bike

30 AbMat or GHD Sit Ups

30/24 Calorie Row

120’ Double Dumbbell Overhead Walking Lunge (2x35s/20s)
Rx+:

2 Rounds

40/32 Calorie Assault Bike

40 GHD Sit Ups

40/32 Calorie Row

120’ Double Dumbbell Overhead Walking Lunge (2x50s/35s)

Target Time: Sub 18 Minutes

Time Cap: 24 Minutes

Gymnastics

Metcon (No Measure)

8 min EMOM:

Every minute on the minute:

5 Strict Handstand Pushups into 5 Kipping Handstand Pushups

Or, Scale to:

5 Handstand Pushups into 10 Second Hold at top of last Handstand Pushup

5 Strict Box HSPU into 10 Second Hold at top of last Handstand Pushup