Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 KB Front Rack Lunge

10 Back Extensions

10 Snatch Push Press

Weightlifting

Snatch Pull + Snatch (Hang Snatch Pull + Snatch Waves)

2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch

2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

2 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 80% 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 90% 1 RM Snatch

Metcon

Metcon (3 Rounds for reps)

3 Sets For Reps:

AMRAP 5 Minutes

10-15-20-25….

Row (calories)

Ski (calories)

Bike (calories)

-Rest 2:00 between sets-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

100m Jog

7 Ring Rows

7 Inchworms

10 Scap Pullups

10 Air Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
There are LOTS of options for how to modify Murph, here are a few suggested:

20 Rounds of:

5 Pullups

10 Pushups

15 Squats

10 Rounds of:

10 Pullups

20 Pushups

30 Squats

Partners:

Partner 800 M. Run

Alt. 20 Rounds of Cindy

Partner 800 M. Run

Partner 800 M. Run

Unpartitioned

Partner 800 M. Run

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

Metcon

Metcon (2 Rounds for time)

In Conga Line Style, with a partner, complete:

3 Rounds Each:

1000/800 Meter Bike Erg

5 Squat Snatches (135/95)

-rest 5:00-

3 Rounds Each:

500/400 Meter Row

5 Squat Cleans (165/110)
Rx+:

Squat Snatch (155/105)

Squat Cleans (185/125)

Accessory Work

Metcon (No Measure)

3-4 Rounds:

10 Ring Row – feet elevated

15 Standing Tricep Extension w/ band

15 Incline Dumbbell Curls

15 Overhead Plate Situps

20 sec plank/20 sec side plank (left)/20 sec side plank (right)

15 KB Front Rack Marches Steps (each side)

-Rest 1-2 min b/t round-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

20 Alt. Leg V-Up

10 Kip to Swing

10 Plate Hops

5 Inchworm w/Push-Up

Weightlifting

Hang Clean Pull + Hang Clean + Jerk (7 x 1+1+1)

Set 1: @ 65% (OR 6.5/10 RPE) 1RM clean

Set 2: @ 70% (OR 7/10 RPE) 1RM clean

Set 3: @ 70% (OR 7/10 RPE) 1RM clean

Set 4: @ 75% (OR 7.5/10 RPE) 1RM clean

Set 5: @ 80% (OR 8/10 RPE) 1RM clean

Set 6: @ 80% (OR 8/10 RPE) 1RM clean

Set 7: @ 85% (OR 8.5/10 RPE) 1RM clean

Clean (*Use for checking %’s)

Metcon

Metcon (Time)

In a Team of 2, Complete:

3 Sets for Total Time:

10 Synchro Toes-to-Bar

40 Double-Unders (each at the same time)

10 Synchro Bar Facing Burpees

40 Double Under (each at the same time)

10 Synchro Box Jumps (24/20)

-Rest 2:00 b/t Sets-
Rx+:

In a Team of 2, Complete:

3 Sets for Total Time:

15 Synchro Toes-to-Bar

60 Double-Unders (each at the same time)

15 Synchro Bar Facing Burpees

60 Double Under (each at the same time)

15 Synchro Box Jumps (24/20)

-Rest 2:00 b/t Sets-

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

3 Rounds:

5 Inchworms

10 Walking Lunges

5 Ring Rows

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Row

10 Single Arm KB Thruster (Light-Moderate) (5/side)

7 Single Arm Ring Rows (each side)

Then…

Build to Back Squat set #1 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

Weightlifting

Paused Back Squats (5 x 3)

*3 Second Pause in the bottom

Take 1-2 warm-up sets up to working weight

Metcon

Metcon (Time)

Complete 10 Rounds for Time:

10 Wallballs (20/14)

1 Rope Climb
Rx+:

10 Wallballs (30/20)

1 Legless Rope Climb

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Sets:

:30 High Knees

7 Inchworms

10 PVC Thrusters

7 Ring Rows (each side)

Metcon

Metcon (2 Rounds for reps)

Complete the following with a partner, alternating full movements:

AMRAP 9:

9/6 Calorie Ski

9 Thrusters

9 Pushups

-Rest 3:00-

AMRAP 9:

9 Shuttle Runs

9 DB Clean & Jerk

9 Burpees over the DB

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row

then…

2 Sets:

10 Single Leg Barbell RDL (each side)

:30 Forearm Side Plank, Holding KB above you (:45 each side)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Lift Off + Snatch High Pull + Power Snatch (3 x 1+1+1 @ 7/10 RPE)

Complete 3 Sets Of:

1 Snatch Lift off to 1″ off the Ground + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

Snatch Pull + Snatch (3 x 1+1 (Ascending))

1 Snatch High Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Power Snatch

1 Snatch High Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Power Snatch

1 Snatch High Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Power Snatch

Metcon

Metcon (Time)

Complete 5 sets for Total Time:

15/12 Calorie Assault Bike

-Rest :45-

15/12 Calorie Ski

-Rest :45-
WORKOUT STRATEGY & FLOW

Bike: Ramp up the rpms off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.

Ski: Strong from the top to bottom during your pull, make sure you extend fully and breathe at the top. Breathe through the motion and remember to roll your shoulders out during the ascent. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.

Goal for both machines should be to keep close to a 1:1 work to rest ratio…Approximately 45 seconds to 1 minute per machine.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets

1:00 Jog

10 Hanging Scap Retraction

5 Kip to Swing

5 Inchworm w/Push Up

10 Air Squats

Metcon

Metcon (Time)

Complete 3 sets For Total Time:

20 Pullups

30 Pushups

400 Meter Run

50 Air Squats

-rest 3 minutes between sets-

Rx+: 20/14 Vest
*This is our last “Murph Prep Monday!

**A few movement notes to focus on:

Pullups-Don’t short them, chin over bar!

Pushups-Contact your chest, and lock out your elbows at the top on every rep. No Snaking!!

Run-Relax your shoulders, don’t carry your hands high.

Air Squats- Make sure you stand up fully on every rep, don’t leave your hips closed and extend your knees…This becomes an even bigger factor when adding a vest!

Midline

Metcon (No Measure)

2-3 Rounds

40 sec plank hold

7 Overhead Plate Situps

20 sec side plank (right)

20 sec side plank (left)

7 Overhead Plate Situps

10 Pulse-Ups

7 Overhead Plate Situps

15 KB Front Rack Marches Steps (each side)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Ski

1:00 Row

Then…

2 Sets:

10 KB Swings

10 Lunge W/Twist

10 Snatch Grip Push Press

Metcon

Metcon (3 Rounds for reps)

In a team of 3, complete 3 Rounds of the following: (35 Minutes total)

AMRAP 3:

Max Calories BikeErg (C2) +

Max Reps Bench Press (155/105)

-Rest 1:00-

AMRAP 3:

Max Calorie Run (AirRunner) +

Max DB Box Step-Overs (24/20)(50s/35s)

-Rest 1:00-

AMRAP 3:

Max Synchronized Snatches (115/80)

-Rest 1:00-
Workout Flow:

2 Partners Working, 1 Partner working at all times.