Stacy’s Mom

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike (moderate)

10 Goblet Squats (light)

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

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets For Times:

25 Wall Balls (20/14)

20/15 Calorie Bike

15 Dumbbell Snatches (50/35)

-Rest 3 Minutes b/t sets-

Gymnastics

Metcon (No Measure)

Toes to Bar

4 sets @20%

–rest 30 seconds between sets–

—rest 1 minute–

3 sets @25%

–rest 30 seconds between sets–

—rest 1 minute–

2 sets @30%

—rest 2 minutes —

Max effort hang on rig

*Do not use grips for hang.

NC Kids – 10122021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds:

20 Jumping Jacks

10 Cossack Squats (Total)

:30 Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

200 Meter Run

9 Power Cleans

6 Alternating Lunges

3 Front Squats

Accessory Work

Metcon (No Measure)

2 Sets:

:30 Alternating Leg V-Ups

:30 Russian Twists

:30 Flutter Kicks

-Rest 1:00 B/T Sets-

The Diary of Jane

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Weightlifting

Snatch Deadlift to Below The knee + Snatch Deadlift to Mid Thigh + Snatch ((1+1+2 x2) (1+1+1 x 3))

1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 2 Snatch x 2 sets @40-50% 1RM

1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets @50-60% 1RM.

*Percentage based off of 1-RM Snatch.

Metcon

Metcon (Time)

40-30-20-10

Push Ups

Calorie Row
Rx+:

50-40-30-20-10

Push Ups

Calorie Row

TARGET SCORE

Target Time: 13 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

How to Pace: GRIND. The push up volume will likely add up, but there is no reason to stop moving on the row. Aim for as much non stop movement as possible.

How it should Feel: LACTIC ACID PARTY. This one will likely be limited from the pump of the push ups! Smart breaks are key and shaking out the arms can help.

WORKOUT STRATEGY & FLOW

Push Ups: Keep a solid plank position and aim to stay with consistent sets throughout the entire workout!

Row: You can be more aggressive here as the pull will compliment the push ups nicely. Aim to come out fast and hold onto an aggressive cal/hr pace.

The Pretender

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round:

1:30 Ski OR Row (easy/moderate)

10 Single Arm Dumbbell Thrusters (each side) (moderate)

8 hanging scap retractions

6 kip to swing

4 knee to chest

48 Single Unders

16 Plate Hops

Weightlifting

Back Squat (3 x 6 (Tempo))

3×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom

These tempo lifts should be LIGHT and SMOOTH. RPE should not exceed 6/10…

Example Sets

Set 1:

6 Temp Back Squat @135#

-rest 60-90 seconds –

Set 2:

6 Temp Back Squat @135#

-rest 60-90 seconds –

Set 3:

6 Temp Back Squat @135#

Based off of a 400# Back Squat 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete 20-minute AMRAP:

8 Double Dumbbell Thrusters (2×50/35)

12 Toes To Bar

48 Double Unders
TARGET SCORE

Target Rounds: 7+

STIMULUS and GOALS

How to Pace: STEADY. This Open workout is all about pacing correctly from the beginning. You want to pace round 1 so you can keep your last round at the same speed or even faster. Build intensity as you go. 20 minutes is a long time!

How it should Feel: The cardio can be the most of the workout if you pace correctly.

WORKOUT STRATEGY & FLOW

Dumbbell Thrusters: These will be challenging to hold onto unbroken throughout but we want you to if possible. Rest a little extra before and after sets as needed. Breathe through and use the hips to rocket the weights off your shoulders.

Toes to bar: These will add up with grip fatigue but we want you to focus on tight core and fluid kipping which can save you in later rounds

Double Unders: We’d love for these to be as much active recovery as possible. The more you can keep your heart rate under control with unbroken sets the better.

Gettin’ Jiggy With It

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

1:30 Jog

10 Pushups

10 Box Step/Jump-Overs

5 Sandbag Clean (Light)

Metcon

Metcon (Time)

Partner Workout:

1200m Run Buy In (together)

2 Rounds:

12 Synchro Burpee Box Jump Overs (24/20)

24 Sandbag Cleans (150/100) (split as needed)

12 Synchro Burpee Box Jump-Overs (24/20)

24 Sandbag Cleans (150/100) (split as needed)

Rx+:

Partner Workout:

1600m Run Buy In (together)

2 Rounds:

20 Synchro Burpee Box Get Overs (48″)

30 Sandbag Cleans (150/100) (split as needed)

20 Synchro Burpee Box Get Overs (48″)

30 Sandbag Cleans (150/100) (split as needed)

Accessory Work

Metcon (No Measure)

3 Sets

10 Kettlebell Single Leg Deadlift (Each Leg)

10 Heavy Dumbbell Shrug

10 Dumbbell Flies

Poppin’ My Collar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

20 Single Under

15 Air Squat

10 Scorpions

5 Pushups to Downward Dog

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 (Time)

Complete For Time:

100 Wall Balls (20/14)

200 Double Unders

20 Chest-to-Bar

*Partition Reps as desired
Rx+:

For time:

150 Wall Balls (20/14)

300 Double Unders

30 Muscle Ups

*Partition as desired

TARGET SCORE

Target Time: 13-15 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

WORKOUT STRATEGY & FLOW

Wall Balls: Don’t do too large of sets and tire your shoulders out for the rest of the workout. Aim for sets that are doable for you and that can be done the whole workout.

Double-Unders: Smooth is fast on these. Keep the heart rate down and take shorter breaks.

C2B: Your ability to work through these fatigued is key and will be tested here. Settle into sets you can hold onto the entire time even if its only 2-3.

Weightlifting

Clean and Jerk (1-Rep EMOM x 10)

*Perform 1 C&J every minute on the minute within 80-90% of 1RM.

Moment of Clarity

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Thoracic Can Opener

1:00 Dynamic Squat Stretch

2-3 Sets:

1:00 Row

10 Spiderman Stretch R/L

10 PVC Pass Through

5 PVC Strict Press

5 PVC Overhead Squat

5 PVC Squat Snatch

-Then-

Build to Overhead Squat weight.

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 (5 Rounds for time)

5 sets (1 set every 3:00)

8 Burpee Box Jump Overs (24″/20″)

8 Overhead Squats (115/80)
Rx+:

5 sets (1 set every 3:00)

10 Burpee Box Jump Overs (24″/20″)

10 Overhead Squats (135/95)

TARGET SCORE

Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

This workout is focused on smooth, fast efforts with fast burpees and positioning on the OHS being key.

How it should feel: Aggressive pace. We want each interval to be unbroken and fast. You shouldn’t stop moving at any point!

WORKOUT STRATEGY & FLOW

Burpee Box Jump Overs: We want these smooth! This is a great workout to work on your speed with these as well as holding onto a faster speed than you normally do here.

Overhead Squats: This weight should be light/moderate to moderate (not over 70% of 1RM OHS for sure). All sets should be unbroken, even if it is a challenge to do so. Take any extra time needed to open those hips and thoracic spine up beforehand for a great workout.

Accessory Work

Metcon (No Measure)

3 Rounds Not For Time:

12 Ring rows (feet on box)

15 Med Ball GHD sit ups

10 Glute Ham Raises