Holy Diver

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1 Minute Row (start easy and build intensity each round)

5 inchworms

10 lateral box step ups

10 Cossack Squats (each side)

Weightlifting

Half-Kneeling Landmine Press (5 x 8 (each arm))

Complete 5 sets of 8 reps on each arm.

*In between sets, complete :30 Handstand Hold OR DB Overhead Hold.

https://www.youtube.com/watch?v=ORoOn93dnh4&t=9s

Metcon

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Double DB Front Squats (50/35)

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

Target Time: 10 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS

This is a moderate/hard effort stimulus that is simply a grind. It’s a classic crossfit couplet style workout designed to keep you moving fast throughout.

WORKOUT STRATEGY & FLOW

Double DB FS: Pick a pace that you can keep moving at. No long breaks here!

Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with little to no breaks. We recommend quick step up burpees.

ATLiens

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

20/14 Calorie Ski

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Strict Press

Weightlifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (1+1+1+1 x 3 Sets (appr. 70%))

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull (pause at the top of the extension for 2 seconds) + 1 Panda Pull + 1 Snatch x 3 sets

Record each set as 1 of your scores for load

Break is needed to maintain form.

Example Sets

Set 1:

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @140

-rest 60-90 seconds-

Set 2:

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @145

-rest 60-90 seconds-

Set 3:

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @150

Based off of a 200# Snatch

Metcon

Ensley Marie (Time)

7 Rounds For Time:

2 Clean & Jerks (165/125)

7 C2B Pullups

20 Double-Unders

1 Snatch (165/125)

7 Toes-To-Bar

NC Kids – 07262021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

100 M. Jog

3 Burpees

3 Pushups

3 Squat Jumps

3 Lunges (each leg)

Weightlifting

Hang Clean + Clean (EMOM 8 (1 Rep))

(athlete will execute one clean from the hang position, and then one from the floor)

Skill Work

Speed Ladder:

-Single Foot In and Out

-Two Feet (Not Together)

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of:

AMRAP 3:

5 Pullups

10 Air Squats

5 Burpees-over-the Dumbbell

-Rest 1:00-

Game

The River

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Jog

8 Alternating V-Ups

8 Deadlifts (build weight each set)

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)

3 rounds:

400m Run

30 AbMat or GHD Sit ups

15 Deadlifts (225/155)
TARGET SCORE

Target Time: Sub 15 Minutes

Time Cap: 21 Minutes

STIMULUS and GOALS

Monday starts off with a grinder! Hunker down and be strong!

This is a moderate intensity stimulus focused on consistent movement and unbroken or larger sets.

WORKOUT STRATEGY & FLOW

Run: aim for a moderate pace here so that you can go straight into the GHDs/AbMats when you finish.

GHDs/AbMats: these are ideally 1-2 sets most of the workout…Smooth is fast here.

Deadlifts: these are ideally unbroken or larger sets to start. This should be a moderate weight that you can move well with good form. Don’t use over 70% 1RM.

-If necessary, take a quick break in order to keep the back flat.

Weightlifting

Push Press (10,10,8,8,4,4)

10-10-8-8-4-4

* Move up in weight each set.

* In between sets perform 10 Lateral Dumbbell Flies

Technology is great when it works

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Run

then…

2 Rounds:

10 Lateral Box Stepups

10 Hang Muscle Snatch

5 Inchworms

10 Snatch Grip Push Press

10 Kipping Swings

Metcon

Metcon (Time)

In a team of 2, partitioning reps as desired, complete for time:

100/90/80 calorie ski

80 Box jump-overs (24/20)

60 Handstand push-ups

40 Power snatches (115/80)

20 Synchro chest-to-bar pull-ups

Accessory Work

Bent Over Barbell Row:

4 sets: 10 reps. Increase weight across sets. Works towards moderate/heavy sets.

*Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

This Is How We Do It

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike

then…

2 Sets:

10 Barbell Good Mornings

10 Strict Press

10 Romanian Deadlift

then…

3 Sets @ Lightweight:

1 Clean Deadlift + 1 Below-the-Knee Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Jerk

Weightlifting

Clean and Jerk (Heavy 1-Rep – 3 Singles @85% EMOM)

15:00 total:

Build to a heavy single in 10 minutes.

-Rest 2:00-

Then…

Clean & Jerk:

3×1 @85% of Heavy Single Clean and Jerk

* Complete 1 rep on the minute for 3 sets *

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

20 Alternating Pistols

20 Alternating DB Clean & Jerk (50/35)