N.C. Athletics – Wed, Jul 5

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

3:00 Jog or Bike

then…

2 Rounds:

20 Single Arm DB High Pull (10/Side)

15 Banded Good Mornings

10 Banded Monster Walks (side to side)

5 Inchworms

Weightlifting

Paused Front Squat + Front Squat ((1+2) x 5 (Every 2:00 for 10:00))

Pause (Tempo) Front Squat + Front Squat (No Tempo)
1 Tempo Front Squat + 2 Front Squat @ 6/10 RPE

1 Tempo Front Squat + 2 Front Squat @ 7/10 RPE

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

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

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

*Tempo is 3 sec down, 3 sec hold.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

12 Calorie Ski

9 “Heavy” Cleans

6 Pushups

CrossFit – Wed, Jul 5

Crossfit North Cloud – CrossFit

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

CrossFit – Mon, Jul 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio

then…

2-3 Sets:

6 Double Dumbbell Sumo Deadlift

6 Single Arm Dumbbell Hang Squat Snatch Right Arm

6 Single Arm Dumbbell Hang Squat Snatch Left Arm

6 Double Dumbbell Overhead Lunges (3/leg)

*These DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.

Weightlifting

Snatch Pull + Snatch ((2+2)x2, (1+1)x2)

2 Pause Snatch Pull + 2 Pause Snatch @ 6/10 RPE

2 Pause Snatch Pull + 2 Pause Snatch @ 6.5/10 RPE

2 Pause Snatch Pull + 2 Pause Snatch @ 7/10 RPE

1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE

1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE

Pause Snatch Pull: Pause at the top of the extension for 1 second

Pause Snatch: Pause in the receiving position for 3 seconds

Metcon

Metcon (Time)

Complete For Time:

5 sets:

15 Push Ups

15 AbMat or GHD Sit Ups

-rest 1:30 b/t sets-
Rx+:

5 sets:

20 Push Ups

20 GHD Sit Ups

-rest 1:30 b/t sets-

Accessory Work

Optional Accessory Work (No Measure)

3 Sets:

10 Barbell Back Extensions

20 Landmine Side Bends (10 each side)

:30 Ring Support L Sit Hold or Bar Hanging L-Set Hold

CrossFit – Sat, Jul 1

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1000 Meter C2 Bike

then…

2 Rounds:

10 Muscle Cleans

10 DB Single-Arm High Pulls

5 Inchworms

Metcon

Metcon (Calories)

With a Partner, Complete for Max Assault Bike Calories:

Alternating EMOM 20:

1 – 3 Cleans (185/125)

2 – Max Calories Assault Bike

*Partners will be on opposite minutes.

**Score the running total calories at the end of 20 Minutes.

***You MUST complete the 3 cleans in the previous minute to bike in the following minute.
Rx+:

Cleans @ (225/155)

CrossFit – Fri, Jun 30

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Row or Ski

then…

2 Rounds:

5 Push-up to Downward Dog

10 Scorpions

10 Lunge W/Twist

Weightlifting

Bench Press (5 x 5 (Last 3 Across))

*Do a set every 2 minutes.

5 Bench Press @ 6/10 RPE

5 Bench Press @ 7/10 RPE

5 Bench Press @ 7.5/10 RPE

5 Bench Press @ 7.5/10 RPE

5 Bench Press @ 7.5/10 RPE

*10 Single Arm DB Bench (5+5) after each set.

Metcon

Metcon (AMRAP – Reps)

With a Partner, Partitioning Reps as Desired, Complete the Following:

AMRAP 6:

20 Double-Unders

10 Pullups

-Rest 2:00-

AMRAP 6:

10 Synchro DB Hang Snatches (50/35)

20/15 Calorie Row

CrossFit – Wed, Jun 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Echo Bike (moderate)

7 Single Arm Suitcase Deadlift (each side, moderate)

5 SIngle Arm Dumbbell Bench Press (each side, moderate)

3-5 Squat Cleans (start with empty bar and increase weight each set)

-Then-

Warm Up to workout weights.

Metcon

Metcon (Time)

Complete For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

Dumbbell Bench Press (2×50/35)

Squat Clean (115/80)
Rx+:

10-9-8-7-6-5-4-3-2-1

Deadlifts (275/185)

Dumbbell Bench Press (2×65/50)

Squat cleans (135/95)

WORKOUT STRATEGY & FLOW:

Deadlifts: The weight should allow us to perform near unbroken sets (2 sets max). Moderate-heavy (under 75% of 1RM)

Dumbbell Bench Press: Use the standard from semi (rep starts at the top). The goal should be to complete reps in 1-3 sets without reaching the point of failure. Take an extra second before you start to make sure you are ready to go.

Squat Cleans: Smooth and steady singles need to be the approach to this. Don’t let that bar spend too much time on the ground, keep a tight core and breathe at the top. Weight is moderately-light (-65%).

CrossFit – Tue, Jun 27

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Cardio (Your Choice)

then…

2-3 Sets:

10 Double Dumbbell Bulgarian Split Squat (5 each leg)

10 Slow Eccentric Single Arm DB Row (5 each arm)

5-10 Deficit Push Ups

Weightlifting

Shoulder Press

5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE

5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE

5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE

5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE

5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE

*Move up in weight each set for the Dumbbell ending with a heavy set of 2.

**Score barbell weight and comment dumbbell weight.

Metcon

Metcon (Time)

Complete For Time:

2,000 Meter Assault Bike

80ft Hand-over-hand sled pull (135/90)

1,500 Meter Run

80ft Hand-over-hand sled pull (135/90)

1,000 Meter SkiErg

80ft Hand-over-hand sled pull (135/90)
Rx+:

3,000-m Assault Bike

80ft Hand-over-hand sled pull (180/135)

2,000-m Run

80ft Hand-over-hand sled pull (180/135)

1,000-m SkiErg

80ft Hand-over-hand sled pull (180/135)