Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Couch Stretch

1:00 Tricep Smash

then…

2-3 Sets:

1:00 Bike or Run

15 Banded Good Morning

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

Weightlifting

Hang Clean (3-2-1-3-2-1-3-2-1)

*Rest as needed between sets

**Start around 70-75% of your max clean and work to a heavier weight through the waves.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 15:

15/12 Calorie Bike

5 Cleans (135/95)
Rx+:

20/15 Cal. Bike

Cleans @ (185/125)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Kang Squats

10 Strict Press

20 Alt. Leg V-Up

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following for Max Rounds and Reps:

AMRAP 15:

28 Wallballs (20/14)

7 Pullups

-Rest 5:00-

AMRAP 15:

21 Burpee to 6′ Target

7 Chest-to-Bar Pullups
Rx+:

Wallballs (30/20)

Pullups-Bar MU

C2B-Ring MU

Extra Credit

Metcon (Time)

5x:

20/16 Cal FAST

60 Sec Easy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio (your choice)

then…

2 Sets:

10 Step Back Lunge R/L

5 Box Step Up R/L

10 Shoulder Taps (Handstand or Plank)

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Weightlifting

Metcon (Weight)

Every :30 for 15 Minutes (30 Sets):

1x Clean & Jerk (you choose the weight)
30 seconds will feel like a long time to start…so, keep that in mind!

You can choose your weight for each set and can choose to change as little or as much as you want.

Your score is the total weight lifted across all sets.

*If you fail an attempt you must wait until the next :30 window, you cannot reattempt a missed lift.

Clean and Jerk (30 x 1 (choose weight))

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Jog

10 Stepback Lunges (Total)

:30 Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 2:

AMRAP 12:

9 Box Jump-Overs

9 Dbl DB Squat Clean

9 Burpees over the Bar

*9/6 Calorie Ski to Rotate

Weightlifting

Front Squat (10 x 3)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

800 M. Bike

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

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

10 Russian Kettlebell Swings (moderate)

10 Hanging Scap Retraction

10 Kip to Swing

5 Strict Pull Up

Metcon

Metcon (Time)

“Cross-Country Helen”

With a partner:

1200 M. Ski/1200 M. Run

63 kettlebell swing (53/35)

36 pull-ups

800 M. Ski/800 M. Run

42 kettlebell swings (53/35)

24 pull-ups

400 M. Ski/400 M. Run

21 kettlebell swings (53/35)

12 pull-ups

Accessory Work

Metcon (No Measure)

3 Rounds, Not for Time:

10 Landmine Rows

10 Landmine Situp to Press

:30 Face Up GHD Hold

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200m Jog

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

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

10 Russian Kettlebell Swings (moderate)

10 Ring Rows

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Metcon (No Measure)

EMOM 9:

1-10 Landmine Rows (5/side)

2-10 Split Squats (5/side)

3-10 KB Romanian Deadlifts

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

250/200m Ski

10 Double KB Front Squat (Light-Moderate)

10 Double KB Push Press (Light-Moderate)

-Then-

Build to Thruster weight.

Metcon

Metcon (Time)

Complete For Time:

80 Double-Unders

20 Thrusters (75/55)

-rest 2:00-

70 Double-Unders

18 Thrusters (75/55)

-rest 2:00-

60 Double-Unders

16 Thrusters (75/55)

-rest 2:00-

50 Double-Unders

14 Thrusters (75/55)
Rx+:

Complete For Time:

100 Double-Unders

20 Thrusters (95/65)

-rest 2:00-

90 Double-Unders

18 Thrusters (95/65)

-rest 2:00-

80 Double-Unders

16 Thrusters (95/65)

-rest 2:00-

70 Double-Unders

14 Thrusters (95/65)

*The goal is to be faster on each subsequent interval than the prior interval.

Weightlifting

Back Squat (5 x 5 Across)

5 Back Squats x 5 sets @ 75% of 1RM

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Run (Moderate)

10 Squat Jumps

15 Banded Good Morning

-Then-

Build to MetCon Deadlift Weight

Weightlifting

Snatch High Pull + Power Snatch + Snatch (5 x 1 (Every :90))

*Touch-n-go on the complex

Metcon

Metcon (5 Rounds for time)

Every 5:00, for 5 Sets:

12/10 Calorie Row

12 Box Jumps (24″/20″)

12 Deadlifts (185/125)
Rx+:

Every 5:00, for 5 Sets:

15/12 Calorie Row

15 Box Jumps (24″/20″)

15 Deadlifts (225/155)

TARGET SCORE

Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to move at an unsustainable long-term pace set to set since you have built in rest! Move fast on the rower and the box, and maintain great form on the deadlifts!

WORKOUT STRATEGY & FLOW

Calorie Row: Attack this row and aim for sub 45 seconds…maintain a long, strong pull throughout.

Box Jumps: Be sure to get very warm with your calves beforehand! Utilize the arms each jump as well.

Deadlifts: This weight should NOT be over 70% of 1RM and you should be able to hit it in 1-2 sets throughout the MetCon.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

10 Kang Squats

10 Pushup to Downward Dog

10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

10 DB SA Sotts Press/Side

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, only one working at a time, complete AMRAP 24:

48 Snatches (95/65)

12 Rope Climbs

48 Dbl DB Box Step-Overs (24/20) (50/35)

*Every 3:00, including 0:00 partners must stop and row 24/18 calories.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Machine (your choice)

1:00 Thoracic Can Opener

20 Shoulder Taps in Handstand or Plank

10 Dumbbell Suitcase Deadlifts (moderate) (each side)

5 One Arm DB Hang C&J/side

10 Kip to Swing,

5 Strict Pull Ups

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

3 Wall Walks

11 Deadlift (225/155)

3 Wall Walks

7 Chest-to-Bar

Weightlifting

Hang Clean + Clean (3 x 8 reps)

(athlete will execute one clean from the hang position, and then one from the floor)
1 Power Clean + 1 Hang Power x 4 x 3 workout sets

– These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set.