Complicated

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Banded Good Morning

8 Hanging Scap Retraction

4 Strict Pull-Up/Ring Rows

then…

Barbell Warmup: 2-3 Sets

3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Snatch Balance

Weightlifting

Snatch High Pull + Power Snatch + Snatch (5 x 1 (Building))

*Touch-n-go on the complex
How to approach the lifts

Work up in weight (not to a max).

Complete as a complex.

Example Sets

Set 1:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @120#

-rest 60 seconds –

Set 2:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @130#

-rest 60 seconds –

Set 3:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @140#

-rest 60 seconds –

Set 4:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @150#

-rest 60 seconds –

Set 5:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @160#

Based off of a 200# Snatch 1RM

Metcon

Metcon (Time)

Complete 5 Rounds for Time:

10 DB Bench Press (50/35)

8 Pullups

6 Deadlifts (225/155)

Bye Bye Bye

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Assault Bike

5 Inchworm

10 Reverse Lunge w/Twist

1x “20-Second” Pushup

Weightlifting

Front Squat (5,5,5)

*You will be warming up with BACK SQUATS…

Warmups Sets: Back Squats (% of 1-RM Front Squat)

1-10@50%

2-8@60%

3-6@70%

Front Squat:

1-5 reps @ 75%

2-5 reps @ 80%

3-5 reps @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10/8 Calorie Bike

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

Target Rounds: 5+

STIMULUS and GOALS

This is a quick one and at first glance you may want to come out with near 100% effort but 7 minutes is a lot longer than it may seem!

Efficiency on the Burpee Box jumps can save seconds per round which will add up in 7 minutes. This is a burner!

WORKOUT STRATEGY & FLOW

Bike: You should have a small goal each round of getting the bike up to speed as quickly as possible, what that means is if I choose a 400 watt pace for each bike my goal every time when I get back to the bike would be to get it up to 400 watts as fast as possible. This will save a couple seconds each round which will quickly add up along with smooth burpee box jump overs.

Burpee Box Jump Overs: Just like the bike we want a small goal in each round of getting right to the box and getting down for the first burpee without pause. If you are comfortable with the jump up, turn, step down technique that can save a ton of energy and can be done quickly. Whatever method you choose for the burpees make sure you are getting your chest down as fast as you can and getting an extra breath on top of the box.

This is a burner HAVE FUN with it!

Accessory Work

Metcon (No Measure)

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

30-sec Weighted Back Extension Hold (GHD)

Famous

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

15 Good Mornings

then…

2 Sets:

10 Alt. V-Ups

10 DB Push Press (5/side)

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

Weightlifting

Deadlift (5,3,1,5,3,1,4)

Deadlift:

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @ 85%

* Super Set Last 3 sets with DB Upright Rows x 10/side

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

18/13 Calorie Row

12 Single-Arm DB OH Lunge (50/35)

6 Toes-to-Bar

Gasoline

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

200m Jog

10 Single Leg Kettlebell/Dumbbell RDLs (Each side) (Light/moderate)

10 Hang Kettlebell/Dumbbell Russian Swings (Each side) (light/moderate)

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 (4 Rounds for time)

With a partner, complete the following:

4 Sets For Times (1 set every 5 Minutes):

30/27/24 Calorie Bike

30 American KB Swings (70/53)

30 Burpee Box Jump-Overs (24/20)

-Rest until 5:00 clock resets-

Accessory Work

Metcon (No Measure)

3 sets:

:30-:60 Second Weighted Plank

10 Landmine Half-Kneeling Twist (Each Side)

20 GHD Sit-Up (OR 20 Weighted Hanging Knee Raises)

Never Again

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (your choice)

0:30 Handstand Hold

10 Cossack Squats (each side)

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

Weightlifting

Bench Press (5,3,1,5,3,1,4)

Bench Press:

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @85%

*Record the FINAL set of 4.

**In the last 3 sets, superset with 15-20 pushups…i.e.

3 Bench Reps

15 pushups

1 Bench Rep

15 pushups

4 Bench Reps

Metcon

Metcon (Time)

Complete For Time:

30/24 Calorie SkiErg

then…

5 Rounds:

6 Handstand Pushups

18 Wallballs (20/14)
Rx+:

30/24 Calorie SkiErg

then…

5 Rounds:

6 Strict HSPU

18 Wallballs (30/20)

Labor Day: Hotshots 19

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row or Bike

then…

2 Rounds:

10 Kipping Swings

10 Pushups

10 Cossack Squats

5-10 Power Cleans (empty bar rd. 1, light on rd. 2)

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

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, AZ.

Hotshots 19 honors the memory of these 19 heroes:

– Eric Marsh, 43, Superintendent

– Andrew Ashcroft, 29

– Robert Caldwell, 23

– Travis Carter, 31

– Dustin Deford, 24

– Christopher MacKenzie, 30

– Grant McKee, 21

– Sean Misner, 26

– Scott Norris, 28

– Wade Parker, 22

– John Percin, 24

– Anthony Rose, 23

– Jesse Steed, 36

– Joe Thurston, 32

– Travis Turbyfill, 27

– William Warneke, 25

– Clayton Whitted, 28

– Kevin Woyjeck, 21

– Garret Zuppiger, 27

Check out their story here:

https://www.firerescue1.com/yarnell-hill/articles/granite-mountain-hotshots-the-firefighting-team-that-died-battling-the-yarnell-hill-fire-Ot1BJ3uUG8US1wkI/

Also, there is a movie about their story:

“Only the Brave”

Champagne Supernova

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

3:00 Bike(Easy to Moderate)

1:00 Thoracic Can-Opener

10 Lateral box Step Ups (each Side)

10 Overhead Squats (empty bar)

Metcon

Metcon (2 Rounds for time)

With a partner, complete for time:

27-21-15-9

Calorie SkiErg

Synchro Overhead Squats (95/65)

-Rest 5:00-

27-21-15-9

Calorie Bike

Synchro Box Jumps (24/20)

Salt Shaker

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

1:30 Row (Start easy and build intensity every :30)

12 Alt. Leg V-Ups

10 Single Leg DB DL

8 Upright Rows (each arm)

6 Prisoner Kang Squats

4 Inchworms

20ft Single Arm Overhead Walking Lunge (light) (each side)

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

Weightlifting

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Clean (5×2 (Building))

*Build in weight across five sets to build to today’s heavy-ish two rep clean.

*Start around 70% and aim to end around 90% of your 1-RM.

Metcon

Metcon (Time)

Complete For Time:

50/40 Calorie Row

40 AbMat or GHD sit ups

30 Single-Arm DB Hang C&J (50/35)

20 Burpees-over-Dumbbell

100ft Single Arm DB Overhead Walking Lunge (50/35)
TARGET SCORE

Target Time: sub 12 Minutes

Time Cap: 15 Minutes

STIMULUS

This is a chipper style workout with a big focus on accurate pacing and strategy. Try to keep the same pace throughout the entirety of the workout.

WORKOUT STRATEGY & FLOW

Hold a moderate pace on the row. Goal watts: 1100+/900+

If you need to break up the AbMat or GHD, keep the breaks super quick.

Steady and smooth pacing on the Box Jump Overs and Burpees over DB.

Switch arms on the lunge every 25’ and make the lunge steps long and smooth.