Bottom of a Bottle

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Hanging Scap Retraction

10 Kip to Swing

2-3 Strict Pull Up

Metcon

Metcon (3 Rounds for reps)

With a partner, alternating FULL ROUNDS complete the following:

AMRAP 9:

12/9 Calorie Run

6 Pull-ups

-Rest 1:00-

AMRAP 9:

12/9 Calorie Row

6 Bench Press (135/95)

-Rest 1:00-

AMRAP 9:

12 Alt. DB Snatch (50/35)

6 Burpee Box Jumps (24/20)

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Diamod Pushups

10 Barbell Curls

10 Tricep Dips

10 Standing Alternating DB Curl

15 Hollow Rocks

30yd Isolateral DB Farmers Carry Left Arm (as heavy as possible – maintain quality)

30yd Isolateral DB Farmers Carry Right Arm (as heavy as possible – maintain quality)

30 Flutter Kicks (each side)

Immigrant Song

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (your choice)

10 Front Squat (45/35)

5 Squat Clean (45/35)

10 PVC Passthrough

5 Squat Snatch

-Then-

Build to Front Squat 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

Metcon

Metcon (Time)

With a partner, complete for time:

50/45/40 Calorie Bike

50 Front Squats (155/105)

50/45/40 Calorie Bike

100 GHD or AbMat Sit Ups

50/45/40 Calorie Bike

50 Overhead Squats (115/80)

50/45/40 Calorie Bike
Rx+:

Same Calories

GHD Situps

Fronts Squats (185/125)

OHS (135/105)

Gymnastics

Metcon (No Measure)

OPTIONAL TODAY:

6-10 Minute EMOM:

Odd Minutes: 14 Pistol Squats

Even Minutes: 9 Handstand Pushups
*No Measure – For Quality Reps!

**Modify accordingly

Nine In the Afternoon

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Sets:

10 Single Leg RDL R/L (No weight)

10 Ring Hanging Scap Retraction

20 Plate Hops

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

30/24 Calorie Ski

20 Box Jumps (24/20)

10 Hang Power Cleans (135/95)

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Tempo (2:1:2:1) Double DB Bench Press @ moderate weight – maintain quality

15 Hamer Dumbbell Curls @light weight (each side)

15 Flat Bench DB Chest Fly @ light weight – maintain control and quality

15 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 3 min b/t round-

Welcome to the Black Parade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Reverse Lunge w/Twist

:30 Handstand Hold

10 Single Arm Press R/L (Light-Moderate)

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:

AMRAP 1 Minute 30 Seconds:

10/7 Calorie Bike

Max Wallballs (20/14)

-rest 1 Minute 30 Seconds-

Weightlifting

Snatch Pull + Snatch (3 x 1)

*Build up to first weight. Listed below are the “working sets”

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

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

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

Chasing Cars

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row

then…

2 Sets:

5 Inchworm w/Squat

10 Banded Good Mornings

10 Hollow Rock

10 Scorpions

Weightlifting

Deadlift (4 x 6)

*Build in weight across the 4 sets.

**Reps are Touch-N-Go

6 Deadlifts @ 6.5/10 RPE

6 Deadlifts @ 7/10 RPE

6 Deadlifts @ 8/10 RPE

6 Deadlifts @ 9/10 RPE

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Lemonade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 cardio (your choice)

6 hanging scap retractions

4 kip to swing

2 strict toes to bar (OR Hanging knee raise)

5 front squats (empty bar)

5 empty bar push presses (empty bar)

50 single unders

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete AMRAP 20:

20 Overhead Lunges (95/65)

20 Toes-to-Bar

20 Thrusters (95/65)

20 Box Jumps (24/20)

20 Power Cleans (95/65)

*Teammates rotate through 200 M. Run for the duration of the workout.

**Always one running, one working on amrap and one resting.

Accessory Work

Metcon (No Measure)

3-4 Rounds:

7 reps Single Arm KB Sit Ups (each side)

11 Deficit Pushups (moderate deficit)

11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality

14 Single Dumbbell Waiter Hold Curl

21 Kettlebell Front Rack March Steps (each side)

Paper Planes

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Bike (:30 Hard/:30 Easy)

10 Jumping Air Squat

-Then-

Build to Back Squat weight.

Metcon

Metcon (4 Rounds for time)

With a partner, complete:

4 Sets for Times: (1 set every 5 Minutes)

20/15 Calorie Ski

20/15 Calorie Row

(each at the same time)

10 Synchro Back Squats (185/125)

-rest remaining time-
*Back Squats are taken from the floor.

**Rx+: 24/18 Calories

Back Squats (225/155)

Weightlifting

2 Clean Pull + Power Clean + Jerk (4 x 1)

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean

NC Kids – 04212022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

4x :30/:30 Ski

then…

3 Sets:

5 Inchworms

10 Reverse Lunges

10 Alt. V-Ups

Metcon

Metcon (3 Rounds for reps)

EMOM 15: (3 Rounds)

1-10 Toes-to-Bar/Hanging Leg Raises

2-15 Goblet Squats

3-200 Meter Run

4-15 Pushups

5-10 Double DB Clean & Jerks

Weightlifting

Deadlift (8,8,6,6,6)

8 Deadlift @ 6.5/10 RPE + 3 Max Vertical Jump

8 Deadlift @ 7/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 8.5/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 9/10 RPE + 3 Max Vertical Jump