CrossFit – Wed, Jul 12

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Easy Jog

10 Pushups to Downward Dog

10 Walking Lunge w/Twist

10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 20 Minutes:

500 Meter Row

15 Burpees to 6″ Target

400 Meter Run

15 Burpees to 6″ Target

*Score every 10m as a rep.

Weightlifting

Paused Front Squat + Front Squat ((1+2)x5)

Pause (Tempo) Front Squat + Front Squat (No Tempo)
1 Pause Front Squat + 2 Front Squat @ 7/10 RPE

1 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE

1 Pause Front Squat + 2 Front Squat @ 8/10 RPE

1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE

1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE

*Pause Front Squat is 3 seconds in the bottom of the squat.

Cool Down

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

1-2 minute Hamstring Smash (each side)

2 minute Seated QL Stretch (each side)

CrossFit – Tue, Jul 11

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike OR Row (moderate)

7 Single Arm Strict Press (each arm, moderate)

7 Single Arm High Pull (each arm, moderate)

14 Alt. Leg V-Up

Weightlifting

Shoulder Press (10,8,6,4,2)

10 Barbell Strict Press @ 6.5/10 RPE

8 Barbell Strict Press @ 7/10 RPE

6 Barbell Strict Press @ 7.5/10 RPE

4 Barbell Strict Press @ 8/10 RPE

2 Barbell Strict Press @ 8.5/10 RPE

*10 Double Dumbbell Push Press after each set.

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

24 Alternating Dumbbell Snatches (50/35)

24 Toes to bar
Rx+:

3 Rounds:

30 Alternating Dumbbell Snatches (50/35)

30 Toes to bar

N.C. Athletics – Mon, Jul 10

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

3:00 Run

then…

2 Rounds:

10 Banded Air Squats

10 Walking Lunges

5 Inchworms

Weightlifting

Paused Back Squat + Back Squat ((1+4)x2,(1+3)x3)

Paused Back Squat + Back Squat (no tempo)
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE

1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE

1 Pause Back Squat + 3 Back Squat @ 7/10 RPE

1 Pause Back Squat + 3 Back Squat@ 8/10 RPE

1 Pause Back Squat + 3 Back Squat @ 8/10 RPE

*Pause for 2 seconds in bottom of the squat

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

30 Alternating Dumbbell Snatches

30 Hanging Leg Raises

Accessory Work

Accessory Lifts (No Measure)

3 Sets:

:20-:30 GHD Back Extension Hold

20 Standing Landmine Twists

:10-:20 Ring Support Hold

CrossFit – Mon, Jul 10

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

Then…

2-3 Sets:

10 PVC Passthroughs

5 Heel Elevated Pressing Snatch Balance

3 Tall Snatches (2”,4”,full squat)

3 Heaving Snatch Balance (use empty barbell)

Weightlifting

Snatch (3,2,1,3,2,1,1,1 (Technique Work))

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**

Metcon

Metcon (7 Rounds for reps)

Every Minute on the Minute for 21 Minutes (7 Rounds):

Minute 1: 6 Clean and Jerks (115/80)

Minute 2: 12 Wall Balls (20/14) (10’/9’)

Minute 3: 40 Double-Unders or 20 Crossover Single Unders
Rx+:

Every Minute on the Minute for 21 Minutes (7 Rounds):

Minute 1: 6 Clean and Jerks (135/95)

Minute 2: 12 Wall Balls (30/20) (10’/9′)

Minute 3: 48 Double Unders OR 24 Crossover Single Unders

CrossFit – Sat, Jul 8

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike or Jog

Banded Monster Walks

then…

2-3 Sets:

10 Banded Good Mornings

5 Russian baby makers

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

Weightlifting

Deadlift (10,10,8,8,8)

10 Deadlift @ 6/10 RPE

10 Deadlift @ 7/10 RPE

8 Deadlift @ 7.5/10 RPE

8 Deadlift @ 8/10 RPE

8 Deadlift @ 8/10 RPE

Metcon

Metcon (AMRAP – Reps)

With a Partner, alternating 2:00 AMRAPS:

5 sets (each):

AMRAP 2 Minutes

12/9 Calorie Assault Bike

10 Pullups

In remainder of time: Max Devils Press (2×50/35)

-rest 2 minutes b/t sets while partner works-
Rx+:

5 sets (each):

AMRAP 2 Minutes:

15/12 Calorie Assault Bike

15 Chest-to-Bar Pullups

In remainder of time: Max Devils Press (2×50/35)

-rest 2 minutes b/t sets while partner works-

CrossFit – Fri, Jul 7

Crossfit North Cloud – CrossFit

Warmup

Weightlifting

Warmup (No Measure)

1-2 Sets:

1:00 Bike (moderate)

30 Plate Hops

10 Empty Barbell Front Squat

10 Empty Barbell Strict Press

10 Hand-Release Pushups

Bench Press (5,5,5,4,4)

5 Bench Press @ 6/10 RPE

5 Bench Press @ 7/10 RPE

5 Bench Press @ 7.5/10 RPE

4 Bench Press @ 8/10 RPE

4 Bench Press @ 8/10 RPE

Back Rack Lunge (10,10,8,8,6)

*From the Rack

**NOT Walking Lunges

Metcon

MetCon (Time)

Complete For Time:

5 Rounds:

42 Double Unders (OR 28 Crossover Single Unders)

7 Thrusters (115/80)
Rx+:

5 Rounds:

60 Double Unders (OR 45 Crossover Single Unders)

7 Thrusters (135/95)

TARGET SCORE:

Target Time: Sub 7 minutes

STIMULUS and GOALS:

How to Pace: Simple and effective workout where the only strategy is just to move and be steady. You have to be aggressive with how you attack each station. The goal should be consistently high intensity across similar round times throughout.

WORKOUT STRATEGY & FLOW

Double Unders or Crossovers: Stick with one the whole time with which you feel can help keep the stimulus. The goal on either is as close to unbroken as possible.Take an extra second before starting to calm your breathing.

How to count Crossover Single Unders

Thrusters: Weight should be moderate to heavy, but still allow for 1-2 sets across all rounds. Be explosive with your hips and pause at the top of the lockout for a half second to stay steady and control your breathing.

CrossFit – Thu, Jul 6

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warmup

Warmup (No Measure)

3:00 Bike or Row

then…

3 Sets:

10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5 each leg)

10 Single Arm Dumbbell Row w/Pause at the top of each rep (5 each arm)

10 Banded Good Mornings

Weightlifting

Clean Deadlift + Floating Power Clean + Pause Split Jerk ((1+1+1)x5)

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it**
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6/10 RPE

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6.5/10 RPE

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7/10 RPE

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7.5/10 RPE

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 8/10 RPE

* Pause for 2 seconds in catch of the split jerk

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it**

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

15/12 Calorie Ski

12 Cleans (155/105)

9 Handstand Pushups
Rx+:

Complete AMRAP 15:

15/12 Calorie Ski

12 Cleans (185/125)

9 Wall-Facing Strict HSPU