Back to School, Back to School

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

12/10 Calorie Bike (Start easy and build intensity

10 Hanging Scap Retractions

8 Kip to swing

6 Knee to Chest

4 Inchworms

5 Power Clean and Jerks (start with empty bar and build)

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

Front Squat (5,5,5)

Front Squat:

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

*In between each set, complete a 12/8 Calorie Row (moderate to fast)

Metcon

Metcon (Time)

Complete 3 rounds For Time:

15 Toes to Bar

15/12 Calorie Assault Bike

9 Power Clean and Jerks (135/95)
TARGET SCORE

Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

This workout is a great triplet to test your ability to maintain consistent but aggressive pacing and minimize rest within each movement

WORKOUT STRATEGY & FLOW

Toes to bar: This a relatively big set, but there is only 3 rounds so we can attack each round with a fast pace. Know your body and push but don’t blow up early.

Bike: Go 75-80% pacing here and try to open up a little more in the last round. We want moderate/fast to fast pacing.

Power Clean and Jerks: Aim for very fast singles or sets of 2-3 touch’n go. This should be under 60% of 1 RM

The Boys of Summer

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete the following:

3:00 Cardio (Your Choice)

then…

10 Reverse Lunge w/twist

10 Pushup to downward dog

10 Good Mornings

10 Double DB Power Cleans

Metcon

Metcon (Time)

With a partner complete 5 total rounds:

100′ Sandbag Bear Hug Carry (150/100)

20/15 Calorie Assault Bike

15 Sandbag-over-the Shoulder (150/100)

10 Handstand Pushups

Bad Boy for Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog (easy to moderate)

5 Single Arm Russian Kettle bell Swings (moderate) (each side)

5 Alt. V-Ups (each leg)

5 bird dogs (each side)

5 dead bugs (each side)

Weightlifting

3 Position Clean + Jerk (5 x 5)

1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 2 Jerks x 5 sets

Work up to a comfortable weight, go by feel.

Complete as an unbroken complex…after full squat clean go right into the 2 jerks).

Jerks can be Split or Push Jerks.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete AMRAP 14:

200 Meter Run

15 AbMat or GHD Situps

10 Double DB Box Step-Overs (50/35) (24/20)

Drunk On a Plane

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog

:30 Wallsit

5 Strict Press (Empty Bar)

5 Ring Rows

10 Scorpions

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 4 Rounds for Time:

20/16 Calorie Assault Bike

10 Single Arm Dumbbell Push Press Right Arm (50/35)

10 Single Arm Dumbbell Push Press Left Arm (50/35)

5 Burpee Pull-Ups
Rx+: Bar Muscle-Ups

TARGET SCORE

Target Time: 12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

Let’s see what your shoulders can take here. This workout is all about GRIND! The bike is there to give your shoulders a break and keep you out of breath. Do the workout diligence by staying aggressive and avoiding long rest periods.

WORKOUT STRATEGY & FLOW

Assault Bike: This needs to be moderate in order to have a shot of holding on through the workout. Push and Pull with the legs and arms and try to keep the bike for sure under 90 seconds.

Single Arm Dumbbell Push Press: These will get heavy, so approach with caution. Be explosive with your hips and aim for unbroken sets. NO dipping under…must be a push press, no jerking!

Burpee Pull-Ups: Continuous movement, this is only 5 here so a nice steady pace is key through these.

Accessory Work

DB Bench Press (5×5 (across in weight))

*Super set 10 landmine rows per arm in between sets (lightweight)

Lose Control

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1 Minute Bike (easy to moderate)

8 Dumbbell Suitcase Deadlifts (moderate) (each side)

6 inchworms

4 box step ups (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Sets:

AMRAP 3 Minutes:

3 Deadlifts (225/155)

6 Push Ups

9 Box Jumps (24″/20″)

-Rest 1 Minute-
Rx+:

3 Deadlifts (275/185)

TARGET SCORE:

Target Rounds each set: 3+

STIMULUS and GOALS

3:00 Amrap? Easy, right? Wrong!!!! This workout will test your sheer grit across all sets. Reps are short, and weight is moveable where the intensity will be high with non-stop movement.

WORKOUT STRATEGY & FLOW

Deadlifts: Unbroken! Weight needs to be moveable for touch and go sets the whole way through. Your body will begin to break down as the workout extends but don’t sacrifice your form.

Push-Ups: Shouldn’t have to break more than 2 sets, but might want to get a quick rest and keep the arms at bay.

Box Jumps: These should be a nice steady pace. We encourage stepping down to keep the heart rate low.

Weightlifting

High-Hang Snatch (5 x 3)

3 High Hang Snatch x 5 sets

* Work up in weight, go by feel *

*Work up to a comfortable heavy 3.

Example Sets

Set 1:

3 High Hang Snatch @115#

-rest 60 seconds –

Set 2:

3 High Hang Snatch @125#

-rest 60 seconds –

Set 3:

3 High Hang Snatch @135#

-rest 60 seconds –

Set 4:

3 High Hang Snatch @145#

-rest 60 seconds –

Set 5:

3 High Hang Snatch @155#

Based off of a 200# Snatch 1RM

Points of Authority

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row

-into-

3 sets:

5 jumping air squats

5 single arm kettelbell push press (light) (each side)

5 hanging scap retractions

5 kipping swings

2 strict pull ups

Weightlifting

Front Squat (3 x 5)

Front Squat:

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

* Rest as needed between sets*

Warmup Sets:

1×10 – Empty Bar

1×7 – Less than 50%

1×5 – 50%

Metcon

Metcon (Time)

Complete For Time:

500/400 Meter Row

40 Wallballs (20/14)

20 Pullups

500/400 Meter Row

20 Wallballs (20/14)

10 Pullups

500/400 Meter Row
Rx+:

C2B Pullups

TARGET SCORE

Target Time: Sub 15 minutes

Time Cap: 20 minutes

STIMULUS and GOALS

The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and small rests on the Pullups.

WORKOUT STRATEGY & FLOW

Row: The row has to be moderate! Don’t come out hot and shoot yourself in the foot by blowing up the lungs. Controlled Pace is key!

Look to stay around 70%, breathe through each pull and wind down the last few meters.

Wall Balls: The goal should be big sets (2-3) with quick rest. “Just keep moving” through this part of the workout.

Pullups: These will be tough, especially after the wall balls. Break up accordingly to keep moving, smaller sets and resting less between is better than big sets and long rests.

Medicated

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Banded Ankle Distraction

1:00 Banded Hip Distraction

then…

2 Rounds:

10 Banded Good Mornings

10 Air Squats

10 Bent-Over Barbell Rows

Metcon

If you are competing Saturday, do the following:

EMOM 12:

1-8 Burpees

2-8/6 Calorie Bike

3-8 DB Push Press (4 Each Arm)

4-8/6 Calorie Ski

5k Row (Time)

Max Effort 5k Row

10k Row (Time)

Max Effort 10k Row

Accessory Work

Metcon (No Measure)

Goblet Squats:

4 sets x 8 reps; moderate weight. Same weight across all sets (controlled decent, fast stand)

Romanian KB Deadlift:

4 sets x 8 reps; lightweight/controlled reps.