Overnight Celebrity

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Jog

5 Banded Air Squat

5 Inchworm w/Push Up

10 Red Band Pullaparts

Metcon

Metcon (2 Rounds for time)

2 Sets:

300/250 Meter Ski

30 Air Squats

10 Burpee Pull Ups

-Rest 2:00 b/t sets-

Weightlifting

Flow goes as follows:

5 Deadlifts

5 Bench Press

-rest as needed-

4 Deadlifts

4 Bench Press

-rest as needed-

3 Deadlifts

3 Bench Press

-rest as needed-

2 Deadlifts

2 Bench Press

-rest as needed-

1 Deadlift

1 Bench Press

*Superset: Complete the Deadlift, rest minimally and then Bench Press.

**Rest as needed between the sets.

Deadlift (5,4,3,2,1)

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

West Texas Rain

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (10 Damper)

20 Alt. Leg V-Up

10 Hanging Scap Retraction

5 Strict Pull Up

Metcon

Metcon (4 Rounds for reps)

12 Minute EMOM: (4 Rounds)

Minute 1: 15 AbMat/GHD Sit Ups

Minute 2: 200/150 Meter Run

Minute 3: 2 Rope Climbs

Weightlifting

Front Squat (3,3,2,2,1,1,1)

3 Front Squats

– rest 60-90 sec

3 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

*Build to a moderate single for the day (80-85%)

**NOT a Max Day.

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (10 Damper)

20 Alt. Leg V-Up

10 Hanging Scap Retraction

5 Strict Pull Up

Mr. Brightside

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

100 M. Jog

5 DB Hang Cleans

5 Pushup to Downward Dog

10 Alt. V-Ups

Metcon

Metcon (4 Rounds for reps)

With a Partner, Complete the following:

AMRAP 7:

14/9 Calorie Ski

14 Pullups

-Rest 1:00-

AMRAP 7:

14 Burpee Box Jump Overs (24/20)

14 Hang Cleans (135/95)

-Rest 1:00-

AMRAP 7:

14/9 Calorie Row

14 Toes-to-Bar

-Rest 1:00-

AMRAP 7:

Man-Makers (50/34)

Last Friday Night

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 5 Minutes Cardio

-into-

2 Sets:

7 Single Arm Dumbbell Front Squats (each side) (moderate)

(moderate)

7 Pushups

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)

Complete For Time:

15 Front Squats (155/105)

40/32 Calorie Bike

15 Front Squats (155/105)
Rx+: (185/125)

*Front Squats are taken from the floor.

Weightlifting

Warmup Sets:

5 Strict Press – Light

5 Push Press – Moderate

5 Jerk – 50%

5 Jerk – 60%

3 Jerk From the Rack @ 70-75%

-Rest 60-90 Seconds-

2 Jerk From the Rack @ 80%

-Rest 60-90 Seconds-

2 Jerk From the Rack@ 85%

-Rest 60-90 Seconds-

1 Jerk From the Rack @ 90%

Push Jerk (3,2,2,1)

Split Jerk (3,2,2,1)

NC Kids – 03172022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Cardio (Bike/Row/Run/Ski)

5 Inchworms

10 Cossack Squats (Total)

15 Plank Shoulder Taps (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Burpees

10 Hang Cleans

15 Air Squats

10 Push Press

5 Pullups

Weightlifting

Metcon (No Measure)

3 Sets:

10 Half-Kneeling Landmine Press (5/side)

10 Split Squat w/ DB (elevated rear foot – 5 each side)

10 Alternating V-Ups

Smoke On the Water

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

20/15 Calorie Row (easy to moderate)

15 Romanian Deadlifts

10 DB Upright Rows

5 Strict Pull Ups

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

The Average Jay (Time)

3 Rounds For Time:

250 M. Row

17 Push-ups

17 Deadlifts (135/95)

17 AbMat Sit-ups

17 Box Jumps (24/20)

Weightlifting

Back Squat (Build to Heavy Double)

NC Kids – 03152022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

5:00 Clock:

:30 High Knees

10 Alternating Bodyweight RDLs (Total)

5 Pushups

Metcon

Metcon (4 Rounds for reps)

In “Tabata” Format:

1 – Walking Lunges

2 – Burpees

3 – Dbl DB Power Cleans

4 – Box Jumps

Weightlifting

Bench Press (5 x 3)

Superset with:

5 x 6 KB Deadlifts

Accessory Work

2 Sets:

:30 Alternating Leg V-Ups

:30 Russian Twists

:30 Flutter Kicks

-Rest 1:00 B/T Sets-

Up, Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 cardio (your choice)

3-5 power snatches (ascending weight)

3-5 power clean and jerks (ascending weight)

0:15 Handstand Hold

10 Shoulder Taps (HS or Plank)

then…

Build to Snatch and Clean & Jerk Weight

Metcon

Metcon (Time)

Complete For Time:

20 Power Snatches (115/80)

10 Handstand Pushups

-rest 3:00-

10 Handstand Pushups

20 Power Clean and Jerks (115/80)
Complete For Time:

20 Power Snatches (135/95)

10 Handstand Pushups

-rest 3:00-

10 Handstand Pushups

20 Power Clean and Jerks (135/95)

Weightlifting

Clean (1+1+1 x 4)

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% 1RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75% 1 RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80% 1 RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85% 1 RM Clean