Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (your choice)

then…

2 Sets:

10 PVC Passthroughs

5 Inchworms

10 Kang Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 30:

30 Wallballs (20/14)

30 Power Snatch (95/65)

30 Calorie Ski

30 Push Press (95/65)

30 Toes-to-Bar

Accessory Work

Metcon (No Measure)

2 Rounds:

10 Barbell Strict Press @ moderate weight

10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight

12 DB Snow Angel Raise @ light weight

20 Russian Kettlebell Swing @ heavy weight

7 DB Stepback Lunges (each side) @ moderate weight

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Broad Jumps

15 Banded Good Morning

10 Russian KB Swing

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

Bench Press (5 x 5 Across)

All 5 Sets:

5 Bench Press @ 6/10

Metcon

Metcon (Time)

With a partner, complete 5 rounds for time:

30/27/24 Calorie Bike

20 Box Jumps (30/24)

10 Sandbag-Over-Shoulder (150/100)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

“Tabata” Warmup

Weightlifting

Clean and Jerk (EMOM 10: 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10:

10 Box Jump Overs

5 Double DB Deadlifts

10 AbMat Situps

5 Double DB Push Press

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2:00 Bike

then…

3 Sets:

10 Pushups

10 DB Thrusters

10 Broad Jumps

Weightlifting

Paused Back Squat + Back Squat ((1+4) x 2, (1+3) x 3)

5 Second Paused Back Squat + Back Squat (no tempo)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 15:

12 Push Press

9 Double DB Front Squats

6 Burpee Box Jump-Overs

*12/9 Calorie Ski

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

400 Meter Jog

then…

3 Rounds:

10 Landmine Press (5/arm)

10 Banded Good Mornings

10 Scapular Pullups

Metcon

Metcon (5 Rounds for reps)

Every 7:00, for 35:00 (5 Rounds)

AMRAP 5:00:

20/15 Calorie Row

15 DB Bench Press

10 Pullups

5 Deadlifts

-Rest 2:00-

Accessory Work

Metcon (No Measure)

2 Sets:

10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality

10 DB Bent Over Row @ moderate weight – maintain quality

10 Single Arm Lat Pulldown @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

5 Burpees

10 DB Push Press (5/arm)

15 Sit-Ups

20 Plate Hops

Skill Work

Metcon (No Measure)

“Pistol” Squats

Rope Climbs

Metcon

Metcon (3 Rounds for reps)

With a partner, alternating movements: (3 Rounds)

AMRAP 6:

7/5 Calorie Row

10 Ring Rows

10 DB Bench Press

-Rest 1:00-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

400 M. Jog

then…

2-3 Sets:

10 Sotts Press

6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Jerk

– 5 Muscle Clean

Weightlifting

Front Squat + Jerk (3 + 1 (x3))

*From the Rack
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

Metcon

Metcon (Time)

Complete For time:

750m Row

35 Thrusters (45/35)

45 Pullups

35 Thrusters (45/35)

750m Row
Rx+:

Complete For time:

1000m Row

50 Thrusters (45/35)

60 Chest to Bar Pull Ups

50 Thrusters (45/35)

1000m Row

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Scorpions

10 Russian KB Swing

:30 Handstand (DB OH) Hold

Workout Prep:

1 set: (at workout pace):

3 Devil Press (at workout weight)

3 Handstand Push Ups

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

Metcon (Time)

Complete For Time:

30 Devil Press (2×35/20)

30 Handstand Push Ups

15 Devil Press (2×35/20)

15 Handstand Push Ups
Rx+:

Complete For Time:

30 Devil Press (2×50/35)

30 Handstand Push Ups

15 Devil Press (2×50/35)

15 Handstand Push Ups

Weightlifting

Power Clean (5×1)

This is a technique work day. Weights should move well!

A few points of performancce:

-don’t starfish

-full extension on pull

-catch in receiving position with elbows high

-press back up into the bar on the catch.

1 Power Clean @ 5/10 RPE Power Clean

1 Power Clean @ 6/10 RPE Power Clean

1 Power Clean @ 6.5/10 RPE Power Clean

1 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 7/10 RPE Power Clean

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Pushups

10 Russian KB Swing (Heavy)

10 Reverse Lunge w/Twist

Weightlifting

Power Clean (5 x 1)

Warmup Sets: (singles)

1- 5 Reps

2- 4 Reps

3- 3 Reps

4- 3 Reps

5- 2 Reps

Metcon

Metcon (10 Rounds for reps)

Every 2:00 for 10 Sets:

7/5 Calorie Bike

Max DB Box Stepovers in Remaining Time

-Rest :30-

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Jog

then…

2 Rounds:

10 Broad Jumps

10 Scorpions

10 Pushups

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds:

3 Minute AMRAP:

3 Pushups

Run 50 Meters

6 Hang Power Cleans

Run 50 Meters

-1:00 Rest-

Skill Work

Metcon (No Measure)

Time to work on:

-Rope Climbs/Seated Rope Pulls

-“Pistol” Squats

Game

“Limbo”