Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

3 Sets:

12 Banded Good Mornings

10 Lunge w/Twist

8 Pushups to Downward Dog

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete AMRAP 21:

21 Wallballs (20/14)

15 Dbl DB Shoulder-to-Overhead (50s/35s)

9 Deadlifts (225/155)

*15/12 Calorie Ski
*Partners 1 and 2 begin working on the AMRAP, partitioning work as desired, while Partner 3 skis.

**When Partner 3 finishes ski, Partner 1 skis and P2/P3 work on the AMRAP, and so on.

***Partners rotate in the same order the duration of the workout, and may only be working if a partner is skiing.

****Ski doesn’t count for reps. It’s just for fun. 🙂

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Landmine Row (each arm)

10 Tempo DB Bench (light)

10 Supine Ring Rows

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Bike

10 Single Arm High Pull R/L (Light-Moderate)

10 Tall Cleans (empty bar)

10 Russian KB Swing (Light-Moderate)

-Then-

Build to 2nd Power Clean weight.

Metcon

Metcon (Time)

With a partner, complete the following in “Conga Line” style:

4 rounds (each):

5 Power Cleans (165/115)

200/150 Meter Run

-Rest 2 Minutes-

3 rounds (each):

4 Power Cleans (185/125)

200/150 Meter Run

-Rest 2 Minutes-

2 rounds (each):

3 Power Cleans (205/135)

200/150 Meter Run

*Conga Line-Partners cannot be on the same movement at the same time. Rest begins when Partner 2 completes their final run.
Rx+ Weights:

(185/125)

(205/145)

(225/155)

RomWOD

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

4x :30/:30 Ski

then…

3 Sets:

20 Plate Hops

10 DB Strict Press (5/arm)

10 DB Front Squats

10 Red Band Pullaparts

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

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 jumping chest-to-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chin-over-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 35 lb, then 45 lb, then 55 lb

M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+) click here

CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)

For time:

21 bent-over rows

42 jumping jacks

21 thrusters

18 jumping chin-over-bar pull-ups

36 jumping jacks

18 thrusters

15 jumping chest-to-bar pull-ups

30 jumping jacks

15 thrusters

Time cap: 12 minutes

F: 35 lb

M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here

Cool Down

3:00 Easy Row

1:00 Couch Stretch/Leg

1:00 Twisted Cross/Side

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3:00 Row

then…

3 Rounds:

10 Air Squats

10 Red Band Pullaparts

30 Plate Hops

Metcon

Metcon (Time)

CrossFit Games “Open 22.3:”

21 Ring Rows

42 Jumping Jacks

21 Thrusters

18 Jumping Pullups

36 Jumping Jacks

18 Thrusters

15 Pullups

30 Jumping Jacks

15 Thrusters

Time Cap: 12 Minutes

Accessory Work

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row (Easy)

15 Banded Good Mornings

25 Plate Hops

15 Scorpions

Metcon

Metcon (4 Rounds for reps)

16 Minute EMOM (4 Rounds):

4 Rounds

Minute 1: 50′ Single Arm Walking Lunges (50/35)

Minute 2: 50 Double-Unders

Minute 3: 15 KB Swings (53/35)

Minute 4: 200/150m Row

Weightlifting

Push Press (4 x 3)

RomWOD

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

30 Jumping Jacks

20 Walking Lunges

10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

*Alternate rounds with a partner!

200 Meter Row

12 Alternating Hang Dumbbell Clean and Jerks

6 Hand Release Push Ups

Weightlifting

Hang Clean + Clean (7 x 1)

(athlete will execute one clean from the hang position, and then one from the floor)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

200m Row

20 shoulder taps in push up plank

10 Banded Air Squats

5 Strict Pullups

Metcon

Metcon (Time)

Complete the Following for Time:

40-30-20-10

Air Squats

20-15-10-5

DB Bench Press (50/35)

4-3-2-1

Rope Climbs

Weightlifting

Clean (5 x 1)

2 Clean Deadlift to Mid Thigh + 1 Power Clean @ 65-70% 1RM Power Clean

– rest 60-90 sec

1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 70-75% 1 RM Power Clean

– rest 60-90 sec

1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 75-80% 1 RM Power Clean

– rest 60-90 sec

then…

1 Squat Clean x 5 sets starting @ 75-85% 1 RM Clean

** Rest as needed between sets**

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

Then…

2-3 Rounds:

7 Single Arm KB Swings

7 Single Arm DB Press

:30 Plank Hold (Hands)

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets For Times:

20 Hang Dumbbell Snatches (50/35)

20/15 Calorie Assault Bike

20 Hang Dumbbell Clean and Jerks (50/35)

20 Pushups

-Rest 3:00-

*2nd Set: Reverse Order

Weightlifting

Power Snatch (1-Rep)

Every :30 for 10 Sets: 1 Power Snatch (building)

then…

3 Singles @ 80-85% of heaviest single today.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

then…

2 Rounds:

10 DB High Pull

10 DB Strict Press

10 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)

With a partner, complete 6 sets each for time:

Partner 1:

20/15 Calorie Ski

20/15 Calorie Row

Partner 2: 10 Power Clean & Jerks (135/95)

*Switch after each completes work.
Rx+: 25/20 Calories

10 Power C&J (155/105)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 of Each:

Foam Roll Lower Back

Foam Roll Shoulders

Banded Shoulder Distraction

Banded Hip Distraction

then…

4x :30/:30 Row

then…

3 Rounds:

10 Kang Squats

5 Inchworms

10 Split Stance RDL (5/side)

5 Strict Pullups

then…

Warmup to Deadlift Weight.

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

RomWOD

Cool Down

3:00 Easy Bike

20 AbMat Situps

20 Scorpions