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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

0:30 pull up bar hang

15 banded good mornings

12 deadlifts (empty bar)

9 hang power cleans (empty bar)

6 shoulder to overhead (empty bar)

Weightlifting

Bench Press (10,8,6,4,2)

10-8-6-4-2

* Move up in weight each set.

Metcon

Metcon (Weight)

Every Minute on the Minute for 10 Minutes (EMOM 10):

1 Cluster (choose your weight)

20 Double-Unders

*If you do not complete the work in the minute, rest the next minute

**Your score is the total weight (in lbs. lifted across all 10 sets)…you can change weight if you choose throughout the workout.

All the Above

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 cardio (your choice) (easy/moderate)

10 alternating v ups

20 shoulder taps in push up plank

50′ walking lunge

Metcon

Metcon (Time)

With a partner, complete for time:

150/125/100 Calorie Run

100′ Overhead Walking Lunge (95/65)

100 Pushups

100′ Overhead Walking Lunge

100 Toes-to-Bar

100′ Overhead Walking Lunge (95/65)

Accessory Work

Supported Single Arm DB Tempo Row

3 sets: 10 reps (each side); increasing weight across sets or stay the same

*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Standing Alternating DB Hammer Curl

3 sets: 10 reps (each side)

* Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).

Going Under

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 easy row

-then-

3 sets:

5 Inchworms

10 Push Press (OH Squat Grip)

5 Prisoner Kang Squats

10 Scorpions

Weightlifting

Overhead Squat (5 x 2)

*2 Overhead Squats x 5 sets: Try and Work up to 90% of your 1RM Snatch

*In between sets perform 4 Turkish get-ups on each arm.

*Flow – 2 Overhead Squats + 4 Turkish Get-Ups L + 4 Turkish Get-Ups R (moderate weight)

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets:

10 Burpee Box Jump-Overs (24/20)

500/400 Meter Row

10 Burpee Box Jump-Overs

-rest 3:00 btw. sets-
TARGET SCORE

Target Time each set: sub 5 Minutes

Time cap each set: 7 minutes

STIMULUS and GOALS

What a great way to start your week off right…with two “sprint-y” workouts as I like to say! 🙂

WORKOUT STRATEGY & FLOW

We want quick jumps and commit to not staying on the ground for any rest! Sub 90 seconds for each set of burpee box jump overs is a solid goal!

Row: Start fast and stay fast on these intervals!! sub 1:55/2:10 or faster is a good goal. Try to hang on to a moderate/fast pace. Don’t blow up on the rower but push your pace as much as possible.

Money In the Bank

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

1:00 Bike

7 Kettlebell single arm suitcase deadlifts (moderate) (each side)

7 Kettlebell single arm presses (moderate) (each side)

7 Lateral Box Stepups

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following:

AMRAP 10:

100 Double-Unders

50 GHD/AbMat Situps

-Rest 2:00-

AMRAP 10:

20 Deadlifts (225/155)

10 Synchro Burpees over the Bar

-Rest 2:00-

AMRAP 10:

20 Calorie Row

10 Rope Climbs

Paranoid

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

12/10 SkiErg

10 PVC Passthroughs

8 Good Mornings

6 Hanging Scap Retractions

4 Pullups

Weightlifting

Split Jerk (3 x 9 (Technique Work))

3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

NC Kids – 07152021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Rounds (1:00 at each station):

1 – Ski

2 – Scorpions

3 – Broad Jumps

4 – Inchworms

Weightlifting

Goblet Squat (6 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete AMRAP 12:

10 Air Squats

10 Situps

100 Meter Run

10 Single DB Push Press (5R/5L)

10 KB Deadlifts

Game

Take It On the Run

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Jog

then…

2 Rounds:

5 Inchworms

10 Reverse Lunge w/Twist

10 Cossack Squats/side

5 DB Push Press/Side

Weightlifting

DB Bench Press (5 x 5)

5 Dumbbell Bench Press (Heavy) x 5 sets

*In between sets 10 wide grip barbell curls.

Metcon

Metcon (3 Rounds for reps)

Complete the following for Max Reps in each “Round:”

AMRAP 4 Minutes:

30/24 Calorie Run

Max DB Snatch (50/35)

-Rest 2 Minutes-

AMRAP 4 Minutes:

30/24 Calorie Bike

Max Wallballs (20/14)

-Rest 2 Minutes-

AMRAP 4 Minutes:

30/24 Calorie Row

Max Burpees
Scoring:

Score is the number of reps completed in the remaining time after the Run/Bike or Row.