Dirt On My Boots

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:30 Ski (OR Row)

10 Thread the needle (each side)

5 inchworm

10 Big Arm Circles (Clockwise and Counter Clockwise)

50 Single Unders

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 (3 Rounds for time)

Complete 3 sets for times: (1 Set every 3 Minutes)

70 Double-Unders

20 Push Ups
Complete 3 sets for times: (1 Set every 3 Minutes)

100 Double-Unders

30 Push Ups

TARGET SCORE

Target Time each set: 2 minutes

Time Cap each set: 2:30 minutes

STIMULUS and GOALS

How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.

WORKOUT STRATEGY & FLOW

Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.

Weightlifting

Squat Clean (2×3, 3×2)

3 Squat Cleans x 2 sets

2 Squat Cleans x 3 sets

* Weight ranges anywhere from 55-65% of 1RM Clean

* Complete sets in ” Touch and Go “.

The Middle

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Minutes Cardio

then…

2 Sets:

10 Single Arm Kettlebell Swings (each side) (moderate)

5 pistols to a box (each leg)

10 Pushups

Weightlifting

*Choose to complete the Split or Push Jerks, then go directly into the 5 sets of 3 back squats.

Split Jerk (3,2,1,2,2,1)

Split Jerk:

3 x @50%

2 x @55%

1 x @60%

2 x @55%

2 x @60%

1 x @65%

Push Jerk (3,2,1,2,2,1)

Push Jerk:

3 x @50%

2 x @55%

1 x @60%

2 x @55%

2 x @60%

1 x @65%

Back Squat (5 x 3 (Tempo: 3231))

Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top)

*5 sets of 3 at 65% or less.

**This should not exceed 65% of 1RM Back Squat

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

Metcon

Metcon (Time)

Complete for Time:

50 Air Squats

25 Dumbbell Snatches (50/35)

50 Air Squats

-rest 3:00-

25 Pistols

50 Dumbbell Snatches (50/35)

25 Pistols
Rx+:

50 Air Squats

25 Dumbbell Snatches (65/45)

50 Air Squats

-rest 1:1-

50 Pistols

50 Dumbbell Snatches (50/35)

50 Pistols

TARGET SCORE

Target Time each set: 4 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

How to Pace: SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a scheduled deload week.

How it should Feel: With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.

Air Squats: Fast and furious is the goal here! Unbroken is ideal.

Pistols: We don’t do these as often so aim to use these for some intentional practice.

Touch the Sky

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

400 M. Jog

then…

3 Rounds:

10 Good Mornings

10 Scorpions

10 Sumo Deadlifts

Metcon

Metcon (Time)

With a partner, complete 7 Sets each in “I Go/You Go” style of:

300/250 M. Row

6 Sandbag Cleans (150/100)

-Partner 1 completes a full round before switching with Partner 2-
TARGET SCORE

Score is TOTAL Time including when your partner goes (or rest)

Target Time: 21 minutes

Time Cap: 28 minutes

STIMULUS and GOALS

How to Pace: SPRINT! These are essentially 1:1 sprints. Go harder than you think you can with the reps on the sandbag not being that many. However, don’t let form falter for the faster time.

Midline

Metcon (No Measure)

For Quality:

2-4 Rounds

15 GHD’s OR 20 Abmat Situps

10 Landmine Windmills (each side)

30 Flutter Kicks (each side)

60 Sec Plank

50yd KB Front Racked/Overhead Hold (right racked/left overhead)

50yd KB Front Racked/Overhead Hold (right overhead/left racked)

Somebody Told Me

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

20 Alt. Leg V-Up

15 Air Squat

10 Ring Rows

Weightlifting

Clean and Jerk (Heavy 3-Rep (Singles))

*Take 15 minutes and build to a heavy 3-rep for today (completed as singles).

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 Toes to Bar

16 “Regional” DB Walking Lunges (50/35)

(switch arms after 8 lunges)

-rest 2:00-

Complete 50 Bent over Barbell Rows (empty bar) for time.

NC Kids – 11182021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Rounds:

5 Burpees

10 Inchworms

15 (each side) Russian Twists

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Alternating DB Hang Clean & Jerk

10 Hand-Release Pushups

*Every Minute on the Minute, complete 3 Burpees over the Dumbbell

Midline

“Bring Sally Up” – Plank Hands to Elbows

Game

Purple Haze

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Single Leg Squat to a box (each side) (control the descent)

10 Push ups

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

Metcon

Metcon (Time)

3 Rounds for Time:

Run 400m

30 Box Jumps (24″/20″)

30 Wall Balls (20/14)
Rx+: “Kelly”

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Weightlifting

Bench Press (4 x 2)

Good Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Air Bike

then…

2 Sets:

10 Broad Jumps

5 Inchworm w/Push Up

10 Cuban Barbell Press (Light)

Metcon

Metcon (8 Rounds for time)

8 Sets: (1 set every 3 minutes)

12/10 Calorie Row

*Odd Sets: 12 Power Snatches (75/55)

*Even Sets: 10 Burpee Over Rower
Rx+:

8 Sets: (1 set every 3 minutes)

15/12 Calorie Row

*Odd Sets: 15 Power Snatches (95/65)

*Even Sets: 15 Burpees Over Rower

TARGET SCORE

Target Time each set: sub 90 seconds

Time Cap each set: 2:30

STIMULUS and GOALS

How to Pace: SPRINT! This one is a burner so not much pacing here. However, you don’t need to go all out. The row will go faster than you think and then you just have to keep moving on the second movement each time.

The burpees will be worse than the barbell but regardless it’s going to hurt. 😀

WORKOUT STRATEGY & FLOW

Calorie Row: Let’s aim to keep these in :45 seconds or less to maximize time for the second movement. This should be aggressive pulls and faster than usual turn over!

Power Snatch: If you are comfortable with these then go for broke. If not break into 2-3 quick sets with limited rest.

Burpee Over Rower: Just try to not stop moving. Even if you can’t “sprint” here, a good non-stop pace will give you time to rest.

Weightlifting

BarBell “Primer/Warmup:”

1 Pause Power clean (pause in receive for 3 seconds) straight into a front squat + 1 cluster + 1 Split Jerk x 2-4 sets.

Squat Clean (3 x 2 (75-90% 1-RM))

2 Squat Cleans x 3 sets (75-90% of 1RM)

Night Moves

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

Then…

2 Rounds:

20 Plate Hops

15 Good Mornings

10 DB Upright Rows

5 Push-up to Downward Dog

Then…

Build to Power Clean Weight

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets for Times:

5 Power Cleans (155/105)

50 Double Unders

15/12 Calorie Ski

50 Double Unders

5 Power Cleans (155/105)

-Rest 3:00 b/t sets-

Weightlifting

Push Press (2-RM )

Push Press:

– Establish a 2 RM for the day. Then, perform a drop set at 90% and 85% of that 2RM.

*DROP SETS explanation:

If your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Seven Nation Army

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

With a Partner, complete For Time:

1500/1200 Meter Ski

*Partner Holds Handstand

-into-

50 Clean and Jerks (185/125) (split as needed)

-into-

1500/1200 Meter Row

*Partner Bear Hug Sandbag Hold (150/100)

Accessory Work

Metcon (No Measure)

3 Sets

10 Single Leg Kettlebell Deadlift (Each Leg)

10 Landmine Row (Each Arm)

Midline

For Time/Quality:

2-3 Rounds:

20 Abmat Situps

10 Evil Wheels

30 flutter kicks (each side)

10 Standing Pallov Press (each side)

20 KB Front Rack Marches (total steps)

60 sec plank hold

Focus: For KB Front Rack March, rack two moderate to heavy weight KB’s in the front rack position. Keeping yourself as balanced as possible, bring one knee up into a high march position. Avoid leaning back away from the weight and focus on keeping the core engaged throughout.