Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

200m Ski (OR Row)

8 Upright Rows

8 Goblet Squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)

4 Strict Pullups

Metcon

Metcon (Time)

Complete For Time:

80 Wallballs (20/14)

60 AbMat/GHD Situps

40 Wallballs (20/14)

20 Pullups
Rx+:

100 Wallballs (20/14)

75 GHD Situps

50 Wallballs

25 Bar Muscle-Ups

Wall Balls: 3-4 sets (or less) is a great goal for the 80s and 2-3 for the 40s.

Another good strategy is trying to keep a certain amount on the min that helps us finish the 80s in under 5 mins and the 40s under 3 mins (15-20 minute).

Situps: Move consistently and with a pace that allows you to get your heartrate back down in between the sets of wallballs.

Pullups: Knees weak, Arms heavy and here we go…. Try and get a big set out of the way that’s not to failure and then get through the rest…

A great goal would be sets of 5s while trying to maintain a set every 30 seconds or so.

Weightlifting

Hang Clean + Clean + Jerk ((2+1+1)x2, (1+1+1)x3)

*This is a complex, the barbell may not come to rest on the ground.
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean

1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

1:00 Run

1:00 Ski

then…

2 Rounds:

10 Pushups

10 Squats

10 Lunge w/Twist

Metcon

Metcon (5 Rounds for reps)

EMOM 15 (5 Rounds):

Minute 1 – 9/7 Calorie Row

Minute 2 – 9 Burpees over the DB

Minute 3 – 9 Double DB Push Press

Weightlifting

Deadlift (6 x 5)

5 “Tall” Box Jumps in between EACH set.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

Then…

2 Rounds:

10 Banded Good Mornings

5 Inchworms

10 Scorpions

5 PVC Passthroughs

Metcon

Metcon (Time)

6 Sets:

Row 250/200 Meters

20 Alt. Hang DB Snatches (50/35)

15 Pushups

-rest 1:00 btwn. sets-

Weightlifting

Power Snatch (3 x 10 (build))

10 Power Snatch x 3 sets

– Move up in weight each set.

– These will be cycled.

-Pick weights that you can move methodically and efficiently

* rest as needed between sets *

Example Sets:

Set 1:

10 Power Snatch @95

-rest 60-90 seconds-

Set 2:

10 Power Snatch @115

-rest 60-90 seconds-

Set 3:

10 Power Snatch @135

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Jog

1:00 Ski

10 Banded Air Squat

10 Alt. Leg V-Up (each side)

10 Kip Swings

Metcon

Metcon (4 Rounds for time)

4 Sets For Times:

20/15 Calorie Bike

40 Air Squat

20 Toes to Bar

*New set every 5:00.
Rx+:

4 Sets:

25/20 Calorie Bike

50 Air Squat

25 Toes to Bar

*New set every 5:00.

Target Time: Sub 4:00

Time Cap: 4:30

Weightlifting

Shoulder Press (4 x 10)

10 Shoulder Press x 4 Sets

*1:00 Dumbell Overhead Hold (35s/20s) after each set.

**Most likely will be building to a tough set of 10 today.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

250m Ski (OR Row)

10 single arm kettlebell russian swings (each side)

5 Inchworm w/Squat

10 Empty bar power snatches

20 Plank Shoulder Taps

Metcon

Metcon (3 Rounds for reps)

With a partner, partitioning work as desired, complete 2 Sets of the following:

AMRAP 5:

20/14 Calorie Run

15 Double DB Bench (50/35)

-Rest 1:00-

AMRAP 5:

15/12 Calorie SkiErg

10 Toes-to-Bar

-Rest 1:00-

AMRAP 5:

10 Hang Power Snatches (95/65)

5 Synchronized Burpees over the Bar

-Rest 1:00-
Scoring:

“Round” 1: Run/Bench

“Round” 2: Ski/T2B

“Round” 3: HPS/Burpees

*Total Workout Time is 35 Minutes, with each AMRAP being completed twice.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets:

1:00 Cardio (your choice) (build from easy to moderate)

10 Box Jumps with step down

10 Pistols to a box (lower height each round)

3-6 clean and jerks (build in weight each set)

-then-

build to your 2nd to last weight for clean and jerks in the workout

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

RomWOD

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Run or Row

10 High Knees (total)

10 V-Ups

10 Cossack Squats (total)

Metcon

Metcon (2 Rounds for reps)

With a partner, complete for time:

AMRAP 9:

20 Box Jumps

10 Double Dumbbell Clean and Jerks

-Rest 2:00-

AMRAP 9:

20 Air Squats

10 Synchronized DB Snatches

Game

“Obstacle Course”

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

10 spiderman lunge stretch (each side)

10 Pushup to Downward Dog

then…

3-5 Minutes of SU/DU practice

Metcon

Metcon (3 Rounds for reps)

6 Rounds for Max Reps:

1 Minute Max Calorie Row

1 Minute Max Burpees

1 Minute Max Double Unders

-Rest 1 Minute-
Record as follows:

Round 1: Row Cals

Round 2: Burpees

Round 3: DU/SU

Accessory Work

Metcon (No Measure)

3 Sets:

10 Banded Tricep Extension

5 Renegade Rows

10 DB Lateral Raises

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jumping Jacks

5 Inchworms

5 Pushup to Downward Dog

:30 Hollow Hold

Metcon

Metcon (5 Rounds for reps)

5 Sets:

1 Minute Max AbMat Situps

1 Minute Max Pushups

1 Minute Max Goblet Squats

-Rest 1 Minute-

Weightlifting

Bulgarian Split Squat (3×10)

*Complete 5 Box Jumps in between sets.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

10 Single Leg RDLs (each side) (light/moderate)

5 Single Arm DB Strict Press (R/L)

20/16 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

Buy-In: 400 Meter Run

*In remaining time:

15 Box Jump-Overs (24/20)

12 AbMat/GHD Situps

9 DB Bench (50/35)

Weightlifting

Deadlift (EMOM 10 (building))

Aim to end around 90% of your 1-RM.

Midline

Metcon (No Measure)

2-4 Rounds:

10 Evil Wheels

15 Russian Twists w/ medball (each side)

30 Flutter Kicks (each side)

60 Second Plank