Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Jog

then…

2 Sets:

10 Pushups

2-3 Sets of: 5 bench press at ascending weight (start with empty bar and add weight)

Metcon

Metcon (Time)

Complete, For Time:

500 M. Row

20 Bench Press (100%/75% BW)

1000 M. Row

15 Bench Press (100%/75% BW)

2000 M. Row

10 Bench Press (100%/75% BW)
Rx+:

Complete, For Time:

500 M. Row

30 Bench Press (100%/75% BW)

1000 M. Row

20 Bench Press (100%/75% BW)

2000 M. Row

10 Bench Press (100%/75% BW)

Weightlifting

2-Position Clean (2×1@75% , 3×1 @ 80%)

1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean

1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio (last :30 fast)

then…

2 Rounds:

10 Single Leg RDL (5/side)

5 Pushup to Downward Dog

10 Cossack Squats (5/side)

5 Kang Squats

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 Sets (20:00 Total)

12 Toes to Bar

8 Burpee box jump overs (24″/20″)

4 Power cleans (155/105)
Rx+:

Every 4:00 x 5 sets

15 Toes to Bar

10 Burpee box jump overs (24″/20″)

5 Power cleans (185/125)

Target Time: Sub 3:00

Time Cap Each Set: 3:30

Weightlifting

Front Squat (5 x 5 (Ascending))

5 Front Squats x 5 sets

**Aim to end around 90-95% of 1RM Clean…

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3-5 minute Row (Easy to moderate)

-then-

3 Sets:

10 Alternating Leg V Ups

5 Pushups

Metcon

Metcon (2 Rounds for reps)

Complete the following, with a partner:

AMRAP 15: (as desired)

250 Meter Row

20 GHD/AbMat Situps

15 Handstand Pushups

-Rest 5:00-

AMRAP 15: (alternate rounds)

12/9 Calorie Bike

3 Power Snatches (115/80)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Bike (build intensity each round)

50 Single Unders

10 Goblet Squats (light)

10 Box Step Ups

Metcon

Metcon (3 Rounds for reps)

Complete 3 Sets for Max Reps:

AMRAP 3 Minutes:

60 Double Unders

20 Wall Balls (20/14)

– rest 1:00 between sets –

*Max Double Dumbbell Stepovers (35s/25s)(24/20)
Rx+:

3 sets for Max Reps:

AMRAP 3 Minutes

75 Double Unders

25 Wall Balls (20/14)

*Max Double Dumbbell Stepovers (50s/35s)(24/20)

– rest 1:00 between sets –

Weightlifting

Push Press (5 x 5 (building))

5 Push Press x 5 sets (work up to a 5RM)

– Superset 10x single-arm Dumbbell Strict Press, each arm (Light weight)

– Work up to today’s 5 rep Max.

– Go right into the single-arm Dumbbell Press after each set.

* Rest 2 minutes between sets

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

EMOM 6:

1-Jog

2-Pushups

3-Cossack Squats

Metcon

Metcon (3 Rounds for reps)

3 Sets:

AMRAP 4:00

10 Single Dumbbell Devil’s Presses (50/35)

50 Jumping Jacks

-Rest 1:00 B/T Sets-

Midline

Metcon (No Measure)

AMRAPs:

2 Sets:

AMRAP 2:00

10 Leg Lifts

20 Runners Crunches

30 Russian Twists

-Rest 2:00 B/T Sets

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (OR Row)

5 inchworm

10 Russian Kettlebell Swings (light/moderate)

10 Step Back Lunge w/Twist

Metcon

Metcon (4 Rounds for reps)

Complete EMOM 12: (4 Rounds)

1- 12 DB Bench (50/35)

2 – 9 Burpees over the Bar

3 – 6 Power Cleans (155/105)

Gymnastics

Metcon (No Measure)

3-5 rounds of:

3-5 Handstand Pushups against wall or 3-5 Handstand Pushups from Box + 30 second Handstand Hold

100 foot Farmers Carry [65/50] [two dumbbells]

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2:00 Run or Row

then…

2 Sets:

15 Plate Hops

10 Cossack Squats (each direction)

5 Inchworms

Metcon

Metcon (4 Rounds for reps)

EMOM x 16 Minutes: (4 Rounds)

Min 1: 10 Pushups

Min 2: 15 Air Squats

Min 3: 20 Reps Hang Dumbbell Snatches

Min 4: Rest

Weightlifting

Hang Clean + Clean + Jerk

*This is a complex, the barbell may not come to rest on the ground.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00-2:00 Easy Bike

20 Upright DB Rows

20 Alt. V-Ups

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times: (1 Set every 8 Minutes)

25/20 Calorie Row

500m Run

25/20 Calorie Row
Rx+:

Complete 3 Sets for Times: (1 Set every 8 Minutes)

30/24 Calorie Row

600m Run

30/24 Calorie Row

Weightlifting

3-Position Clean (2×1, 3×1)

3-Position Clean
Sets and %’s:

1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean

1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean

Accessory Work

Metcon (No Measure)

3 Sets: (Supersets)

3×10 Landmine Row (each side)

3×10 Alt. DB Hammer Curl (each side)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

10 Tempo Banded Goblet Squats

10 Banded Good Mornings

10 Muscle Snatch

Weightlifting

3-Position Snatch (2×1,3×1)

3-Position Snatch

(high hang, mid-thigh, then floor)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 2 sets @65% of 1RM

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

Front Squat (8,8,6,6,5)

Set 1-8 Front Squats

Set 2-8 Front Squats

Set 3-6 Front Squats

Set 4-6 Front Squats

Set 5-5 Front Squats

* Start at 60-65% and work up in weight each set if possible.

* Rest approximately 1 minute between sets

Metcon

Metcon (Time)

Complete For Total Time:

21-15-9

Front Squat (115/85)

Toes to Bar

-Rest-3:00-

12-9-6

Shoulder to Overhead (115/85)

9-6-3

Chest-to-Bar
Rx+:

Complete For Total Time:

21-15-9

Front Squat (135/95)

Toes to Bar

-Rest-3:00-

12-9-6

Shoulder to Overhead (135/95)

9-6-3

Bar Muscle Ups

TARGET SCORE

Target Time each set: 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

How to Pace: ATTACK! Weights should be moderately light and reps are not crazy high so hold on for big sets!

WORKOUT STRATEGY & FLOW

Front Squat: Weight needs to be light where unbroken is the main goal. Breathe at the top of each rep and don’t forget to relax your hands to save grip strength.

Shoulder to Overhead: Like the squats this should be unbroken while looking to pause slightly at the top of each rep for breathing and stability.

T2B/C2B/BMU: These two movements should be broken into manageable sets with quick rest to avoid burning out. If it feels good then go for it!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Banded Air Squats

10 Single leg Dumbbell RDLs (moderate) (each side)

5 Cossack Squats (each side)

then…

:30 Bike Sprint

5 Pushup to Downward Dog

10 Hanging Scap Retraction

10 Kip to Swing

5 Front Squat (45/35)

Metcon

Metcon (Time)

With a Partner, Complete For Time:

50 Chest-to-Bar Pullups

50/45/40 Calorie Bike

50 Squat Cleans (135/95)

50/45/40 Calorie Bike

25 Squat Cleans (185/125)

50/45/40 Calorie Bike

50 Chest-to-Bar Pullups

Accessory Work

Metcon (No Measure)

3 sets

20 Banded Monster Walk steps (Total)

20 Dead bugs

20 Russian Step Ups (Total)