Fantastic Voyage

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

10 Prisoner Kang Squats

5 Front Squat (45/35)

5 Strict Press (45/35)

5 Strict Pull Up

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
To commemorate Veteran’s Day, we will be completing the 31 Heroes WOD…

More information about the 31 Heroes can be found here:

https://www.31heroes.org/wod/

Accessory Work

% of 1 RM for Kipping Toes to Bar

4 sets @30%

–rest 30 seconds between sets–

—rest 2 minutes–

3 sets @35%

–rest 30 seconds between sets–

—rest 2 minutes–

2 sets @40%

—rest 2 min —

max effort L Pops 1 minute

L Pops:

https://www.youtube.com/watch?v=-S6obfx1uZM

One Last Breath

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

25 Single Under

15 Banded Good Morning

10 PVC Passthroughs

:30 Handstand Hold

5 Strict Pull Up

Weightlifting

Front Squat (4 x 3 (Across) (Every :90))

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the following:

AMRAP 14 Minutes

7 Rounds:

55 Double Unders

11 Deadlifts (185/125)

5 Handstand Push Ups

-In remaining time-

Max Reps of Pullups
Rx+:

AMRAP 14 Minutes

7 Rounds

77 Double Unders

11 Deadlifts (225/155)

7 Strict Handstand Pushups

-In remaining time-

Max Ring Muscle Ups

TARGET SCORE

Score is total number of reps:

Completing the 7 rounds is: 497 Reps

Target Number of reps: 510 (13 Pullups)

STIMULUS and GOALS

This is a solid chipper that will test your ability to pace out each round and perform gymnastics under a lot of fatigue at the end!

WORKOUT STRATEGY & FLOW

Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) ​is key.

Deadlifts: These should be lighter throughout and smooth. 50%-60% of 1-RM (1-2 Sets at most).

HSPU: We’d like consistent movement here and not more than 2-3 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.

Fireman

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

20 (Weighted) Cossack Squats

5 Inchworm w/Push Up

Metcon

Metcon (Time)

For Time:

400 M. Run

40 Hang Dumbbell Squat Clean (2×50/2×35)

80 Push-Ups

40 Hang Dumbbell Squat Clean (2×50/2×35)

400 M. Run
TARGET SCORE

Target Time: 15 minutes

Time Cap: 20 minutes

STIMULUS and GOALS

How to Pace: STEADY Pacing for this workout needs to be smooth and consistent. Speeding up the pace will only blow the legs/lungs up faster without the ability to recover.

How it should Feel:

You’re going to feel this…in your quads.

WORKOUT STRATEGY & FLOW

Run: 1st run should be moderate (70%) while recovering towards the end before moving to the dumbbells. Look to amp (80%+) it up on the second run to finish the workout strong.

Hang Dumbbell Squat Cleans: We want big sets here! Stay steady and breathe through every rep, manage rest.

Push Ups: Aim to keep moving through with quick sets. Be sure when resting to stay off the hands and shake the shoulders out.

Weightlifting

Barbell “Primer:”

3 Three Position Muscle Clean + 3 Slow Dip Split Jerk (slow on dip and then explode) + 3 Press behind the neck in split x 3 Sets.

Clean (4 x 3 (all sets between 70 and 85%))

*Complete as touch-n-go

Example Sets

Set 1:

3 Clean @210#

-rest 60-90 seconds –

Set 2:

3 Clean @225#

-rest 60-90 seconds –

Set 3:

3 Clean @240#

-rest 60-90 seconds –

Set 4:

3 Clean @255#

Based off of a 300# Clean 1RM

Deadlift (3 x 3 @ 100-105% of Max Clean)

Example Sets

Set 1:

3 Clean Deadlifts @300#

-rest 60-90 seconds –

Set 2:

3 Clean Deadlifts @310#

-rest 60-90 seconds –

Set 3:

3 Clean Deadlifts @315#

Based off of a 300# Clean 1RM

My Own Worst Enemy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Ski

then…

2-3 Sets:

5 Single Arm KB/DB Overhead Squat (Each Arm)

:30 Plank

10 Banded Good Mornings

10 Alt. V-Ups

Weightlifting

*Choose to complete ONE of the following…

Push Jerk (Heavy 2-Rep (Drop Sets x 3))

Push Jerk:

– Establish a 2 RM for the day. Then, perform a drop set at 10% below and 15% below that 2 RM.

*DROP SETS explanation:

If you your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#.

Split Jerk (Heavy 2-Rep (Drop Sets x 3))

Split Jerk:

– Establish a 2 RM for the day. Then, perform a drop set at 10% below and 15% below that 2 RM.

*DROP SETS explanation:

If you your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#.

Metcon

Metcon (2 Rounds for time)

Complete the following…

For time:

50 Toes to bar

*Every 2 Minutes on the Minute, including 0:00.

15/12 Calorie Ski/Row/Bike

-rest until 12:00-

For Time:

50 Wall Ball (20/14)

*Every 2 Minutes on the Minute, including 0:00.

15/12 Calorie Ski/Row/Bike.
Rx+:

75 T2B

75 Wallballs

Target Time:

7-8 Minutes (each set)

Time Cap:

10 Minutes (each set)

T1D Takedown 2021

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:30 Row

1:30 Ski

then…

2 Rounds:

10 Good Mornings

10 Pushups

5 Strict Pullups

5 Inchworms

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

T1D Takedown – Rx (Time)

Complete 5.7 Rounds for Time:

400 Meter Run/Row

4 KB Facing Burpees

12 American KB Swings (53/35)

4 KB Facing Burpees

4 Bar Muscle-Ups

*Final Round Reps:

250/3/9/3/3

T1D Takedown – Scaled (Time)

Complete 5.7 Rounds for Time:

300 Meter Run/Row

4 KB Facing Burpees

12 American KB Swings (35/26)

4 KB Facing Burpees

4 Chest-to-Bar Pullups

*Final Round Reps:

200/3/9/3/3

T1D Takedown – Beginner (Time)

Complete 5.7 Rounds for Time:

200 Meter Run/Row

4 KB Facing Burpees

12 American KB Swings (26/18)

4 KB Facing Burpees

4 Pullups or Banded Pullups

*Final Round Reps:

100/3/9/3/3

Stand Up

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Easy Row

5 Single Arm Suitcase Dumbbell Deadlifts (each side) (light/moderate)

5 Single Arm Hang Dumbbell Snatches (each side) (light/moderate)

5 Box Stepups/Leg

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

3-6-9-12. . .

Devil Press (2×50/2×35)

*10 Box Jump Overs (24/20) after each set of Devils Press

Weightlifting

Clean + 2 Front Squats + Jerk (E2MOM x 5 (10 Minutes))

Completed as a Barbell Complex

NC Kids – 11042021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 High Knees

10 Cossack Squats (5/side)

5 Hand Release Push Ups

Weightlifting

Bench Press (5 x 6)

*In between each set complete a :30 Plank Hold on your elbows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

2-4-6-8-10. . .

Double DB Thrusters

*6 Pushups after each set of Thrusters

Game

Save Your Tears

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

Then…

2 Rounds:

20 Cossack Squats

15 v-ups

10 Bent Over Barbell Rows

5 Romanian Deadlifts

Weightlifting

Back Squat (3 x 3 @ 85-90% of Max)

Set 1:

3 Back Squats @255#

-rest 60-90 seconds –

Set 2:

3 Back Squats @265#

-rest 60-90 seconds –

Set 3:

3 Back Squats @275#

Based off of a 300# Back Squat 3RM

Metcon

Metcon (2 Rounds for time)

2 Sets for Times (1 Set every 8:00):

Run 200m

15 Power Cleans (95/65)

15 Push Jerks (95/65)

15 Pullups

Run 200m
Rx+:

2 sets (1 Set every 8:00)

Run 300m

15 Power Cleans (115/80)

15 Push Jerks (115/80)

15 Chest to bar pull ups

Run 300m

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

How to Pace: CHALLENGE. Challenge the pace here. Aim for bigger sets.

How it should Feel:

This is going to burn you out. Expect high heart rate and grip fatigue.

WORKOUT STRATEGY & FLOW

Run: Aim for a consistent/hard pace on the run.

Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the pullups

PU/C2B: Try for big sets, little rest…low rep scheme.