Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 sets:

12/8 Calorie Ski (easy to moderate)

8 Power Cleans (empty bar)

0:30 Handstand or Static OH Hold

Weightlifting

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

Warmup Sets:

5,5,4,4

3 Bench Press @ 7/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Metcon

Metcon (2 Rounds for reps)

AMRAP 6 Minutes:

3, 6, 9…

Power Clean (Moderate)

*50’ OH DB Walking Lunge after each set

-Rest 3 Minutes-

AMRAP 6 Minutes:

2, 4, 6…

Power Clean (Heavier)

*50’ OH DB Walking Lunge after each set

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

5 Burpees

10 Tuck Jumps

10 DB Deadlifts

5 DB Push Press

Speed Work

Metcon (No Measure)

3 Sets of:

1:30 Speed Ladder

-0:30 rest-

1:30 Shuttle Runs

-0:30 rest-

Metcon

Metcon (3 Rounds for reps)

Every 1:30 for 3 Sets:

1 – Max Calorie Ski

2 – Max Reps Ring Rows

3 – Max Reps DB Deadlifts

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

25 Single Under

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 (AMRAP – Rounds and Reps)

Complete AMRAP 9 Minutes:

3-6-9-12-15….

Overhead Squat (115/75)

*30 Double Unders after each set of Overhead Squats
Rx+: OHS (155/105)

Weightlifting

Deadlift (5,3,1,1,1)

Warmup with at least 5 sets of 5+ before getting to these “working” sets…

5 Deadlifts @ 7.5/10 RPE

3 Deadlifts @ 8/10 RPE

1 Deadlifts @ 8.5/10 RPE

1 Deadlifts @ 9/10 RPE

1 Deadlifts @ 10/10 RPE

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (your choice)

10 Banded Good Mornings

10 Strict Press

10 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 25:

50/45/40 Calorie Ski

25 Clean & Jerks (155/105)

50 Box Jump Overs (24/20)

25 Clean & Jerks (155/105)

*Every 5:00, complete 200 ft. Sled Push (2×45/1×45)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

10 Front Squat (45/35)

5 Strict Press in Squat Stance (45/35)

25 Plate Hops

Weightlifting

Clean and Jerk (3 x 1+2)

1 Clean + 2 Jerk @ 8.5-9/10 RPE

1 Clean + 2 Jerk @ 8.5-9/10 RPE

1 Clean + 2 Jerk @ 8.5-9/10 RPE

Clean Pull (3×3 @105% of Clean)

3 Clean Pulls @ 105% 1 RM Clean

3 Clean Pulls @ 105% 1 RM Clean

3 Clean Pulls @ 105% 1 RM Clean

Metcon

Metcon (Time)

With a partner, complete for time:

500m Row (each, at the same time)

45 Thrusters (95/65) (split as needed)

300 Double Unders (split as needed)

45 Thrusters (95/65) (split as needed)

500m Row (each, at the same time)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds:

200 Meter Jog

10 Ring Rows

10 V-Ups

10 Lunges

Weightlifting

Power Clean (10-15 Minutes)

*How to clean:

Power, Hang, Squat.

*OH Press:

Strict, Push, Push Jerk, Split Jerk

Metcon

Metcon (4 Rounds for reps)

Complete EMOM 12:

1 – 12 Box Jumps

2 – 6 Clean & Jerks

3 – 12 Pushups

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Rounds:

10 Scorpions

10 Jumping Lunges

Weightlifting

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

*Build in weight through the first 3 sets, then 4 sets of 2 all at the same weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL ROUNDS, complete AMRAP 18 of:

6 Box Jumps

6/4 Calorie Bike

6 Push Press

*Every 3 Minutes, each partner must complete a 50 ft. Sled Push.

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Sets:

200 M. Jog

10 Air Squats

5 Pushup to Downward Dog

10 Broad Jumps

Weightlifting

Clean Pull + Clean (E:90 x 7)

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets for Times of:

3 Minute AMRAP:

200/150 Meter Row

10 DB Front Squats

6 Burpees over the DB

-Rest 1:00-

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Group Warmup – 2 Rounds:

20 High Knees

10 Scorpions

10 Broad Jumps

Weightlifting

Front Squat (How to Front Squat)

-Air Squats

-Goblet Squats

-Front Squat w/Bar

Metcon

Metcon (4 Rounds for reps)

With a partner, complete 4 sets of:

3 Minute AMRAP:

100 Meter Run

10 Air Squats

10 Alternating DB Snatches

-Rest 1:00-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Row

5 Inchworms

10 V-Ups

10 Hanging Scap Retractions

10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

Metcon

Metcon (3 Rounds for time)

3 Sets For Times:

20 Dumbbell Snatches (50/35)

20 Burpees Over the DB

20 Toes to Bar

-Rest 2 Minutes between sets-
Rx+:

25 DB Snatch

25 Burpees over DB

25 T2B

Accessory Work

Metcon (No Measure)

3 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Standing DB Lateral Raise @ light weight

15 GHD Hip Extension

15 yd lateral band walk (each direction) @ moderate weight band