She Likes Me For Me

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Sets:

10 Banded Good Mornings

10 Half-Kneeling DB Strict Press (5/side)

Weightlifting

Warm-up (No Measure)

Complete 3 Sets of the “Barbell Warmup”:

3 Muscle Clean + 3 Jerk Dip + 3 Jerk + 3 Press in Squat

*Start with an empty bar and keep the weight light across (less than 40% of your C&J Max)

Hang Clean + Clean + Jerk (5×1 – (1 Set every 2:00))

*This is a complex, the barbell may not come to rest on the ground.
Complete the following complex:

1 Hang Clean + 1 Clean + 2 Jerks x 5 sets

Work up to a comfortable weight

Complete in singles to maintain form (after full squat clean go right into the 2 jerks).

Jerks can be Split or Push

Record each set as 1 of your scores for load

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 11:

1 Rope Climb

7 Single-Arm DB Overhead Squats (50/35)

21 Double-Unders

The Way I Live

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Calorie Ski

5 inchworms

5 lateral box step ups (each side)

5-10 thrusters (start with empty bar and build weight)

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds:

AMRAP 3:

12/9 Calorie Ski

6 Sandbag Clean Burpees over Box (30/24″) (150/100)

*Max Single-Arm DB Shoulder-to-Overhead (50/35)

-Rest 1:00 btwn. sets-

Accessory Work

Metcon (No Measure)

3 sets:

10 Med ball hand to foot V- ups

45-sec Front Hold Weighted Back Extension Hold

10 Med Ball Rotational Throws (each side)

10 Stiff-Legged Deadlift

Feel It Still

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Jog

then…

2 Sets:

8 hanging scap retractions

8 kip to swing

8 Hanging knee raises

8 PVC Passthroughs

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:

20 Toes to Bar

1200 Meter Run

20 Toes to Bar

1200 Meter Run

20 Toes to Bar
Rx+:

30 Toes to Bar

Run 1.5 Miles

30 Toes to Bar

Run 1.5 Miles

30 Toes to Bar

TARGET SCORE

Target time: Sub 20 minutes

Time Cap: 30 Minutes

STIMULUS and GOALS

This was a great test of running endurance at the Games. The toes to bar are enough that you have to respect the them, but the vast majority of the workout is running!

This is a longer endurance based workout with a focus on moderate intensity and pacing.

WORKOUT STRATEGY & FLOW

Run: This is basically a long distance run with toes to bar sprinkled in between. SO it is a perfect time to run at your 5k PR pace or whatever your best guess of that is. Open up at a 75-80% intensity and gradually increase your pace as you go.

Toes to bar: Get as close to redlining each set as you can without completely failing. Break up your sets so you spend as little time resting in between as possible. The run in between is plenty of time to recover for the next set.

Weightlifting

Snatch Grip Deadlift (5,3,1)

Deficit Snatch Grip Deadlift:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

* Rest as needed between sets *

2-3 Inch Deficit (35/45)

Example Sets

Set 1:

5 Deficit Snatch Deadlifts @150#

-rest 60-90 seconds-

Set 2:

3 Deficit Snatch Deadlifts @170#

-rest 60-90 seconds-

Set 3:

1 Deficit Snatch Deadlifts @190#

On the Way Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

30/24 Calorie Assault Bike

20 Scorpions

then…

3 Sets:

7 Cossack Squat (each leg)

20 second push up (10 seconds on way up & 10 seconds on the way down)

5 PVC Overhead Squat

Weightlifting

Back Squat (8,8,6,6)

Back Squat:

8 reps @ 60%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

* Rest as needed between sets *

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Assault Bike Calories

42-30-18

Alt. DB Hang Power Snatches (50/35)
TARGET SCORE

Target time: Sub 8 minutes

Time Cap: 10 Minutes

STIMULUS and GOALS

We are going 1 time through. BURN IT DOWN!!!

WORKOUT STRATEGY & FLOW

Bike: You need to MOVE here! It is only 45 calories total. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, then 95%+ on the 9s!

DB Hang Power Snatches: It should take 3 sets at most on the 21s! 1-2 sets is ideal.

Metcon (No Measure)

2-3 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)

Back 2 Good

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike (start easy and build)

10 lateral box step ups (each side)

5 single arm KB/DB thrusters (each side) (moderate)

1:00 Ski (start easy and build)

10 Kipping Swings

5 Ring Rows

Metcon

Metcon (Time)

With a partner, complete the following:

3 Sets:

15 C2B Pullups

20 Front Squats (135/95)

15 C2B Pullups

10 Thrusters (135/95)

*Split reps as desired

-Rest 3:00 btwn. sets-
TARGET SCORE

Target Time each set: sub 7 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

This is a great heavy skilled workout to push your capacity ability to push through!

Push your partners and have fun working and strategizing together!

WORKOUT STRATEGY & FLOW

Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!

C2B/Muscle-Ups: Use the kip on your and get long in the back swing! Aim to hit bigger sets back and forth.

Rx+:

3 Sets:

10 Muscle Ups

20 Front Squats (155/105)

10 Muscle Ups

10 Thrusters (155/105)

*Split reps as desired

-Rest 3:00 btwn. sets-

I Hope I Don’t Get In A Fight.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

12/10 Calorie Row

10 Dumbbell Single Leg RDLs (light/moderate)

10 Dumbbell Single Arm Press (light/moderate)

10 Pushups

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

Shoulder Press (5,3,1 then…5×4)

Strict Press:

5 reps

3 reps

1 rep

then…

5 x 4 @ 75% 1-RM

w/Superset 10 SA DB Bench (Light)

*Once the 5-3-1 is complete roll right into the 5×4 sets

Example Sets:

**Sets 1-5:

4 Strict Press @150# + 10 Single Arm Dumbbell Bench Press

-rest 60-90 seconds-

Based off of a 200# Strict Press

Metcon

Metcon (2 Rounds for reps)

Complete the following, for Max Reps:

AMRAP 5 Minutes

15/12 Calorie Row

10 Burpees

-Rest 2:00-

AMRAP 5 Minutes

10/8 Calorie Row

5 Burpees

I Got My Lunch Packed Up, My Boots Tied Tight.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

500/400M Row

10 Deadbugs

10 Jumping Squats

10 DB Power Snatch/Arm (Light)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
TARGET SCORE

Target Time: Sub 5 minutes

Time Cap: 8 Minutes

STIMULUS and GOALS

I mean who doesn’t LOVE Randy! This one is quick, with a light barbell!

WORKOUT STRATEGY & FLOW

Power Snatches: On Randy, you have to have a solid break up strategy from the start. Pick a number of reps you can hold onto for every 20-30 seconds and be disciplined. Use that hook grip and don’t get sloppy rounding your back!

*KEEP your hips down and pop those hips to drive the bar above head. Always finish with a punch to the ceiling and NO SOFT ELBOWS!

Accessory Work

Metcon (No Measure)

Today’s Accessory Work will utilize the landmines and pullup bars:

Complete 5 Sets of the following, for quality:

5 Landmine RDL’s (R)

5 Landmine RDL’s (L)

5 Strict Pullups (banded if necessary)

-Rest :60 Seconds-
Single Leg RDL:

https://www.youtube.com/watch?v=_FggCDeGW4E&t=3s

Single Leg Landmine Romanian Deadlift:

Single-leg deadlifts are an excellent unilateral posterior chain exercise, but balance can be a problem for some people, making them hard to do without lots of wobbles. Doing this exercise with a landmine increases stability, so you can focus more on the movement and less on maintaining your balance.

How to do it:

Stand at 90-degrees to the end of your landmine bar. Pick it up and hold it in your nearest hand, using an overhand grip. Stand on the leg furthest from the landmine, knee slightly bent. Keep your arm down by your aside.

Hinging from your hips, lean forward as far as your flexibility allows and without rounding your lower back. Extend your other leg out behind you as a counterbalance.

Stand back up and repeat…swap sides, and do the same number of reps on the other leg.

Mobility

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body

To Prove to Daddy That I’m Not a Fool

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Ski (easy to moderate)

20-30 second Handstand hold

10 Goblet KB Squat (light/moderate)

10 Goblet KB Press (light/moderate)

10 Goblet KB Thruster (light/moderate)

Weightlifting

Barbell Technique Work:

3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop x 4 sets

Weight should be light and smooth

Example Sets-

Set 1:

3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop @65#

-rest 60-90 seconds-

Set 2:

3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop @75#

-rest 60-90 seconds-

Set 3:

3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop @95#

Based off of a 200# Snatch

High-Hang Snatch (5×3)

3 High Hang Snatch x 5 sets

* Work up in weight, go by feel *

* Try to add weight from last week *

Metcon

Metcon (Time)

Complete 5 Rounds for Time:

3 Wall Walks OR 25′ Handstand Walk

20 Wall Balls (20/14)
TARGET SCORE

Target Time: 10 minutes

Time Cap: 15 Minutes

STIMULUS and GOALS

Stimulus is a moderate/high intensity couplet chipper with that test heart rate, shoulder endurance and pacing strategy!

WORKOUT STRATEGY & FLOW

Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the wall walk. This will require you to drive out of the hole and use all the hips you can each rep!

Wall Walk/Handstand walk: Shoulders will get fatigued here! Try to walk fast on those hands! This will minimize time under tension and building fatigue.

Rx+:

5 Rounds:

50’ Handstand Walk

25 Wallballs (20/14)