(no title)

3 A.M.

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Ski (build from easy to moderate pace)

10 Squats with Thoracic Rotation

10 Scapular Pushups

5 DB Snatch/Arm

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Deadlifts (185/125)

Ring Push Ups

-rest 3:00-

15-12-9

Deadlifts (225/155)

Ring Push Ups

-rest 3:00-

9-7-5

Deadlifts (275/185)

Ring Push Ups

Weightlifting

Metcon (No Measure)

3-4 Rounds

1 set of 21’s Barbell Curls @ moderate weight – maintain quality

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

15 Lying DB Pullover on Bench @ moderate weight – maintain quality

-Rest as needed b/t sets-

Square Dance

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Row (easy to moderate pace)

5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)

5 Inchworm

10 Reverse Lunge w/Twist

Weightlifting

DB Z-Press (5,5,4,4)

https://www.youtube.com/watch?v=wce-elEhBHw
5 Double DB Z-Press + 30 Seconds of Barbell Push Press

5 Double DB Z-Press + 30 Seconds of Barbell Push Press

5 Double DB Z-Press + 30 Seconds of Barbell Push Press

4 Double DB Z-Press + 30 Seconds of Barbell Push Press

4 Double DB Z-Press + 30 Seconds of Barbell Push Press

*Use a Moderate weight across on the dumbbell and Light weight on the barbell

You will do 5 sets of 5-5-5-4-4 reps of Tempo DB Z Press (23 total reps) and as many reps as possible in 30 seconds of Barbell Push Press

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc.

This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Metcon

Metcon (Time)

Complete For Time:

30 Power Cleans (115/80)

30 Burpee Box Jump Overs (20/16)

20 Front Squats (135/95)

20 Burpee Box Jump Overs (24/20)

10 Squat Clean Thrusters (155/105)

10 Burpee Box Jump Overs (30/24)
Rx+:

For Time:

30 Power Cleans (135/95)

30 Burpee Box Jump Overs (20/16)

20 Front Squats (155/105)

20 Burpee Box Jump Overs (24/20)

10 Squat Clean Thrusters (185/125)

10 Burpee Box Jump Overs (30/24)

STIMULUS and GOALS

Smooth and steady, don’t get the urge to come out hot or it might kill you… 🙂

How it should Feel: The barbell movements start to really challenge you as it goes on. The Burpee Box Jump Overs will raise your heart rate.

WORKOUT STRATEGY & FLOW

Power Cleans: Singles, don’t even think about going touch and go. Weight should be moderately light but don’t let that entice you.

Front Squats: Try and push for unbroken, not to the point of failure though. Break if needed into 2-3 sets minimum.

Squat Clean Thruster: The Weight will feel heavier than when performed in the warm up. Stay with singles and explode out of the bottom.

*No push jerk here!

Desecration Smile

Crossfit North Cloud – CrossFit

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Warm-up

Metcon

Metcon (3 Rounds for time)

With a partner, complete For Time:

3 sets:

15 Synchro Bar Facing Burpees

10/8 Rope Climbs (split)

15 Synchro Bar Facing Burpees

-Rest 1:1 b/t sets-

Midline

Metcon (No Measure)

3-4 Rounds

10 Weighted GHD Situps to Parallel

10 Dip Support Leg Raise

6 Ab Wheels

10 Landmine Windmills (each side)

30 yd DB Farmers Carry (each side – as heavy as form can be maintained)

Accessory Work

4 Rounds:

20 Band Pull Through @ heavy weight band – maintain quality

20 GHD Hip Raise

10 Rear foot elevated DB Split Squat (each side) @ moderate weight

-Rest as needed b/t rounds-

Strip My Mind

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (easy)

20 second Hollow Hold

20 Static Bar Hang

10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)

Weightlifting

Clean Pull + Clean ((1+1)x3)

1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)

Metcon

Metcon (Weight)

With a partner, complete the following for total weight lifted in 10 Rounds (total).

12/9 Calorie Assault Bike

*6 Squat Cleans (choose your weight)
Workout Flow:

Partner 1: Bike

Partner 2: Squat Cleans (6 attempts)

*When both finish, switch. Continuing until both partners have completed 5 rounds of each.

RomWOD

NC Kids – 04072022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

10 Jumping Squats

10 Banded Good Mornings

10 KB Swings

Weightlifting

Clean Pull + Clean (8 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating full rounds, complete AMRAP 12:

6 Calorie Ski

12 Alt. DB Snatch

6 Pullups

Slow Cheetah

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2-3 sets:

10 Barbell Front Rack Step Ups

10 Dumbbell Tempo Sumo Deadlifts (3 second descent, fast up) (Medium Heavy)

10 Dumbbell Upright Row (heavy)

Weightlifting

Bench Press (5×5)

5 Bench Press (heavy) @ 7/10 RPE

30 Second AMRAP of Push Ups

Rest as needed

Warm-up (No Measure)

2-3 Sets:

1:00 Cardio

20 Plate Hops

10 Pushups

10 Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3, complete the following:

AMRAP 24:

12/9 Calorie Row

50′ OH DB Walking Lunge (50/35)

12 DB Bench (50s/35)

*50 Double Unders

**Partners rotate in after completing their double unders.

***Others are working on the AMRAP (one working at a time).