Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Cardio

10 Kipping Swings

20 Plate Hops

10 Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete the following for AMRAP 25:

20/16 Calorie Row

20 Toes-to-Bar

50 Double Unders

20 DB Bench Press (50/35)

20/16 Calorie Ski

Midline

Metcon (No Measure)

3-4 Rounds

20 Abmat Situps

50yd Single Arm DB Suitcase Carry (Right)

50yd Single Arm DB Suitcase Carry (Left)

10 Ab Wheels

50yd Single DB Overhead Carry (Right)

50yd Single DB Overhead Carry (Left)

60 sec plank

*Rest 2:00 between rounds

Focus: For Single DB Overhead Carry and Single Arm DB Suitcase carry, keep core engaged throughout and do not lean away or towards weighted side. Torso should stay balanced while walking. Loading should be as heavy as possible while maintaining good form.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Jog

200m Ski

8-12 Single Leg Kettlebell RDLs (moderate) (each side)

8-12 Single Arm Kettlebell Hang Cleans (moderate) (each side)

Metcon

Metcon (Time)

For time:

600m Ski

30 Hang Power Cleans (95/65)

400m Row

20 Hang Power Cleans (135/95)

200m Run

10 Hang Power Cleans (165/115)
TARGET SCORE

Target Time: 12-14 minutes

Time Cap: 17 minutes

STIMULUS and GOALS

How to Pace: STEADY! Aim for a steady and consistent pace on this workout.

How it should Feel: CARDIO! This is a relatively long workout so go out at a consistent pace (think 80-85% of your max capacity) and hold there for most of the workout. If you have anything left in the tank going into the last run, you can push the pace there.

WORKOUT STRATEGY & FLOW

Ski/Row/Run: Moderate effort here. Focus on using the monostructural portions to recover the body for the hang cleans.

Hang cleans: aim for sets of 10+ on the hang cleans for the lighter weights, sets of 5+ for set 2 and sets of 2+ for set 3.

Weightlifting

Clean and Jerk (EMOM 10 @ 75% of 1-RM)

Every Minute on the Minute for 10 Minutes

Complete 1 Clean & Jerk @ 75% of your 1-RM.

Cool Down

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row

10 Jumping Lunges (Total)

20 Russian Twists (Total)

Metcon

Metcon (2 Rounds for reps)

Complete 2 Sets of:

AMRAP 7:

10 Double DB Air Squats

100 Meter Row

10 Double DB Deadlifts

100 Meter Row

10 Double DB Push Press

100 Meter Row

-Rest 2:00-

Accessory Work

Metcon (No Measure)

Core Intervals:

1:00 Plank Hold

:30 Flutter Kicks

-Rest 0:30-

1:00 Plank Hold

:30 Russian Twists

-Rest 0:30-

1:00 Plank Hold

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Run or Bike

10 Waiter Squats

10 Pushups

Metcon

Metcon (Time)

3 rounds

15/12 Calorie Bike

100’ Dumbbell Front Rack Lunge (2×35/2×20)

-rest 5:00-

3 rounds

15/12 Calorie Bike

15 Dumbbell Front Squats (2×35/2×20)
Rx+:

3 rounds

20/16 Calorie Bike

100’ Dumbbell Front Rack Lunge (2×50/2×35)

-rest 5:00-

3 rounds

20/16 Calorie Bike

15 Dumbbell Front Squats (2×50/2×35)

*Sub 25/20 Calorie Assault Bike if needed

Accessory Work

Metcon (No Measure)

3 sets

10 Candlestick

15 Kettlebell Side Bends (each side)

7 Kettlebell Goblet holds Cossack Squat (each leg)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Run

then…

2 Rounds:

10 Muscle Clean w/PVC

5 Inchworms

10 Strict Press w/PVC

Weightlifting

Clean and Jerk (EMOM 2×10 Minutes)

Same weight across ALL sets

Metcon

Metcon (5 Rounds for reps)

Every 2:00 for 6 Rounds: (1:30 work/:30 Rest)

10 Dbl DB Power Cleans

5 Ring Rows

Max Burpees over DB in Remaining Time

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Ski OR Row

5-10 Deadlifts (start with Empty bar and add weight)

10 DB Strict Press

10 Banded Good Mornings

Metcon

Metcon (Time)

Complete For Time:

18-12-6

Deadlifts (225/155)

Handstand Push Ups

-rest 3:00-

8-6-4

Handstand Push Ups

Deadlifts (275/185)
Rx+:

Complete For Time:

18-12-6

Deadlifts (275/185)

Strict Handstand Push Ups

-rest 3:00-

8-6-4

Strict Deficit Handstand Push Ups (45/25 plate deficit)

Deadlifts (315/225)

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push the pace, but do not approach failure on hspu or deadlifts.

WORKOUT STRATEGY & FLOW

Deadlifts: aim for big sets on both deadlift weights. Focus on a good strong pull off the ground after each break.

Strict Handstand push ups: Aim for maintainable sets…don’t go to failure! The reps are lower so you can ideally work through at a manageable pace, taking quick rest breaks when needed.

Gymnastics

Metcon (No Measure)

3 rounds of each skill: 30sec on/30 sec rest

Heel Box Toes to Bar

—rest 1 min —

Banded Lat Pull Downs

—rest 1 min —

Kipping Toes to bar

Complete all 3 rounds before moving to the next skill.

*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises and kipping t2b with knee raises.
https://www.youtube.com/watch?v=P_pYCz0Jfxk

https://www.youtube.com/watch?v=Mcn4o9Vu3_A

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row or Ski

10 Spiderman Lunge Stretch R/L

5 Inchworms

10 Cuban Press (Light)

Weightlifting

Choose to complete ONE OF THE FOLLOWING…either the push press or push jerk.

Push Press (Heavy 5 – 2x Drop Sets)

Push Jerk:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% below that 5 RM.

.

DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets.

Work up to a 5 RM.

Then…take a minute or so and then go into the 2 drop sets.

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 5 rep in 3-4 working sets (not including light warm up set).

Push Jerk (Heavy 5 – 2x Drop Sets)

Push Jerk:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% below that 5 RM.

.

DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets.

Work up to a 5 RM.

Then…take a minute or so and then go into the 2 drop sets.

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 5 rep in 3-4 working sets (not including light warm up set).

Metcon

Metcon (Time)

Complete For time:

20 Burpee Box Jump Overs (24″/20″)

25/20 Calorie Row

30 Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24″/20″)
TARGET SCORE

Target Time: 10 minutes

Time Cap: 13 Minutes

STIMULUS and GOALS

How to Pace: Challenge yourself on the pacing. The goal should be to complete the downhill side of the workout faster than the part before the snatches.

This will get you out of breath and jack the heart rate! It’s long enough to hurt, but over before you know it.

WORKOUT STRATEGY & FLOW

Burpee box jump overs: aim to keep these at a consistent, but quick pace. It’s going to feel uncomfortable!

Row: aim for a hard pace on the row. Goals: 1200/950+

Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up strategy.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Run

then…

2 Rounds:

10 Scorpions

10 Muscle Cleans

10 Broad Jumps

then…

Power Clean warmup sets listed below…

Power Clean (3×3, 2×2, 3×1)

3 Power Cleans x 3 sets @45-50% 1RM Power Clean (1 set = 3 reps)

2 Power Cleans x 2 sets @50-55% 1RM Power Clean (1 set = 2 reps)

1 Power Clean x 3 sets @55-60% 1RM Power Clean (1 set = 1 reps)

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following:

8 minute AMRAP:

4-8-12-16-20…

Calorie Ski

Burpee Box Jump Over (24/20)

-rest 2 minutes-

6 minute AMRAP:

4-8-12-16-20…

Calorie Row

AbMat/GHD Situps

-rest 2 minutes-

AMRAP 4 minutes:

4-8-12-16-20…

Calorie Bike

Power Cleans (155/105)

*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.
TARGET SCORE

Target reps each set: 130+, 110+, 50+

STIMULUS and GOALS

How to Pace: GRIND. These 3 back to back AMRAPs are a great workout set to finish the week with. We want you to stay working as much as possible and aim for consistent movement until each workout is over. The work is designed so you can stay moving and not worry about technical proficiency as much as some workouts.

How it should Feel: CARDIO. With the nature of the back to back workouts, the volume will likely add up resulting in cardiovascular system as being the limiting factor.

WORKOUT STRATEGY & FLOW

Bike/Row/Ski: We want moderate/fast to fast pacing on these through each workout.

Burpee Box Jump Overs & GHDs/AbMats: Be fast on these and try to get back to the machine quickly. The reps will add up 3-4 rounds in. Break quickly when needed and get back to work. Know that the AMRAPs will be over quicker than you realize.

Power Cleans: more time will likely be spent on these with the weight prescribed. Aim for a big hip drive in movements and be okay with not getting as many reps this AMRAP. The key here is how you begin each pull and reach triple extension with minimal arm involvement.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (moderate) (your choice)

10 Prisoner Kang Squats

10 Lunge w/Twist

10 Ring Rows

Metcon

Emerson Lee (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Front-Rack Reverse Lunges (55/35)

14 Calorie Row

20 Single-Arm DB Hang Snatch (55/35)

*Emerson Lee Loring was born on 10/14/2020 at 5:26PM!

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Back Extensions

10 Strict Pullups

10 Landmine Rows

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

:30 Plank on Elbows

5 Burpees

Weightlifting

DB Bench Press (6,6,6,4,4,4,2,2,2)

Start light, get heavier as the reps go down.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Minutes:

15 Box Jump Overs

10 Double DB Push Press

5 Burpees over the DB