Get Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Set:

300m Jog

10 empty bar power snatches

10 empty bar power clean and jerks

15 Ring Rows

Metcon

Metcon (6 Rounds for reps)

On a 23 Minute Running Clock:

0:00-3:00

Run 400/300 Meters

Max Rope Climbs

-Rest 1:00-

4:00-7:00

Run 400/300 Meters

Max Power Clean and Jerks (135/95)

-Rest 1:00-

8:00-11:00

Run 400/300 Meters

Max Power Snatches (135/95)

-Rest 1:00-

12:00-15:00

Run 400/300 Meters

Max Rope Climbs

-Rest 1:00-

16:00-19:00

Run 400/300 Meters

Max Power Clean and Jerks (135/95)

-Rest 1:00-

20:00-23:00

Run 400/300 Meters

Max Power Snatches (135/95)
Rx+:

Barbell @ #155/#105

**Score is reps each set (The run does not count for reps)

Target reps sets 1&4: 4+

Target reps sets 2,3,5&6: 8+

Run: We want a fast (75-80%+ intensity) for each run, but be able to begin performing work once you finish the last meter. Stay upright and keep the shoulders relaxed here.

*You should have at least 60 seconds of work after each run.

Rope Climbs: Let’s see how quickly you can complete reps and how high up the rope you can get with the jump and each pull! You will be limited on time so move fast here!

Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds. Re-dip under each rep for the push jerk to cycle faster.

Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty. Set your upper back and pull fast!

Weightlifting

Deadlift (4×10@55-60% (Across))

10 Deadlifts x 4 sets @55-60% of 1RM

*60-90 Seconds of Rest

Party In the U.S.A.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3x :20/:10 Bike

then…

3 Rounds:

5 Inchworms

10 Cossack Squats (total)

10 PVC Passthrough

10 Bent Over Rows (total)

Weightlifting

High-Hang Snatch (2×3@65%, 3×3@70%)

Take about 5 Minutes to Warmup with the following Snatch Accessory Lifts (5 reps each):

-Snatch Deadlift

-Snatch Pull

-High Hang Muscle Snatch

-Snatch Push Press

-Snatch Balance

3 High Hang Snatch x 2 sets @65% of 1RM Snatch

3 High Hang Snatch x 3 sets @70% of 1RM Snatch

Metcon

Metcon (3 Rounds for time)

3 Sets for Times:

20 Push-Ups

40 Air Squats

80 Double-Unders

40 Air Squats

20 Push-Ups

-Rest 3:00 btwn sets-
Rx+:

3 Sets for Times:

25 Push-Ups

50 Air Squats

100 Double-Unders

50 Air Squats

25 Push-Ups

-Rest 3:00 btwn sets-

TARGET SCORE

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

New Year’s Eve

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

2 Rounds:

10 PVC Passthroughs

10 Lunge w/Twist

10 Pushups

10 Banded Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 21:

20 Wallballs (20/14)

21 Calorie Ski

20 Clean & Jerk (135/95)

21 Calorie Assault Bike

20 Pushups

21 Calorie Row

20 American KB Swings (53/35)

21 Burpees
*This is a repeat from January 1st, 2021!

Can’t Stop

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Ski

10 DB Cuban Press (Light)

10 Single Arm High Pull R/L (Light)

10 Single Arm Press R/L (Light)

5 Inchworms

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following:

AMRAP 9:

18 Calorie Ski

9 Synchro Thrusters (95/65)

-Rest 3:00-

AMRAP 9:

18 Synchro DB Snatches (50/35)

9 Synchro Burpees over the DB

-Rest 3:00-

AMRAP 9:

18 Toes-to-Bar

9 Synchro Box Jump-Overs (24/20)

Empire State of Mind

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Bike or Run

15 Banded Good Morning

10 Russian KB Swing (Moderate)

10 Ring Kip to Swing

5 Ring Dips

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

Weightlifting

Power Clean (2×3 @50%, 3×3 @55%)

3 Power Cleans x 2 sets @ 50% 1RM clean

3 Power Cleans x 3 sets @ 55% 1RM clean

*Touch-N-Go

**1 Set Every 90 Seconds

Metcon

Metcon (Time)

Continue Until Completed:

AMRAP 2 Minutes:

12/10 Calorie Row

6 Power Cleans (135/95)

*30 Chest-to-Bar

-Rest 1:00 after each 2:00.

-Continue until 20 Chest-to-Bar have been accumulated –
Rx+:

AMRAP 2 Minutes

12/10 Calorie Row

6 Power Cleans (155/105)

20 Muscle Ups

– Rest 1:00 after each 2:00.

– Continue until 20 total muscle ups have been accumulated

TARGET SCORE

Target number of sets: 3 or less = sub 8 minutes

Time/Set Cap: 5 Sets = 15 minute time cap

Burning Man

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Ski

:30 Handstand Hold

20 Alt. Leg V-Up

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Squat Snatch

-Then-

Build to Overhead Squat weights.

Weightlifting

Front Squat (4 x 5)

4 Sets of 5 Front Squat with (3:3:3:0) Tempo

*3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top

**This should not exceed 60% of 1RM Front Squat

***Trend towards going too light and holding the tempo over going too heavy

Metcon

Metcon (2 Rounds for time)

Complete for Times:

4 Rounds:

8 Overhead Squats (95/65)

12 AbMat/GHD Sit Ups

-At 10:00-

4 Rounds:

8 Front Squats (95/65)

8 Handstand Push Ups
Rx+:

Complete for Times:

4 Rounds:

8 Overhead Squats (115/80)

16 GHD Sit Ups

-At 10:00-

4 Rounds:

8 Front Squats (115/80)

8 Strict Handstand Push-Ups

12 Days of Christmas

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Machine

then…

2 Rounds:

10 Banded Air Squats

5 Kip to Swing

5 Knee Tucks

5 Strict Pull Ups

5 Inchworms

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

12 Days of CrossFit (CompTrain) (Time)

”12 Days of CrossFit”

1 Squat Snatch (165/115#)

2 Box Jumps (30/24″)

3 Push Presses (165/115#)

4 Bar Muscle-ups

5 Hang Power Cleans (165/115#)

6 Handstand Pushups

7 Deadlifts (165/115#)

8 T2B

9 Kettlebell Swings (70/53#)

10 Jumping Lunges (10 each side – 20 total)

11 Wallballs (30/20#)

12 Cal Assault Bike

*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

12 Days of Christmas

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Rounds:

10 Air Squats

5 Inchworms

10 PVC Snatches

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”