Have You Ever Seen the Rain?

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Bike

10 High Hang Power Cleans

10 Front Squats

10 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

12/9 Calorie Ski

6 Box Jump-Overs (24/20)

3 Squat Cleans (155/105)
Rx+:

15/12 Calorie Ski

6 Box Jump-Overs (30/24)

3 Squat Cleans (185/125)

Strategy/Goals:

Ski Distance is Short – So ski hard and look to finish quickly.

Box Jump-Overs are low reps, stepping down is highly encouraged for this workout.

Squat Cleans: These are going to be and should be heavy singles today.

Accessory Work

Strict Pull Ups

5 sets: 7-10 reps

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. Rest 90 sec b/w sets

Lat Pulldowns

5 sets: 8-10 reps.

Increase weight across sets. Works towards moderate/heavy sets. Avoid contact with floor between reps.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.

Father Of Mine

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 easy bike

-into-

2:00 easy row

-then-

3 sets:

8 Cossack Squats (each side)

6 Kip to Swing

4 Knee to Chest

-then-

10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk + 4 Dumbbell Front Rack Squat

Weightlifting

Push Press + Push Jerk (3 Push Press + 3 Push Jerk x 5 Sets)

Push Press + Push Jerk
*Move up in weight each set.

*In between sets perform 10 Chinese Barbell Rows

Metcon

Metcon (Time)

50 Air Squats

– straight into –

30-25-20-15-10 Double-Unders

15-12-9-6-3 Toes-to-Bar

– straight into –

50 Air Squats
TARGET SCORE

Target Time: sub 9 minutes

Target Time: 12 minutes

STIMULUS and GOALS

Stimulus is moderate/moderate high pacing. We will begin and end this workout with a “cash-in” and “cash-out” of air squats.

Be mindful to keep the cash-in at a pace that will not negatively affect you going into the actual workout. Goal is to repeat performances with the same if not faster pace.

Be smart about the first set and make sure to save a little in the tank for the second set.

WORKOUT STRATEGY & FLOW

Air Squats: Pace needs to be moderate through where the legs don’t blow up off the start. Keep the standards (full depth/full extension) and breathe through each rep. Last set you can burn the legs down but not off the start.

Double Unders: Hopefully it’s a good day, but the goal should be unbroken if you are comfortable with Mod/High reps. Relax the shoulders and only break if grip fatigue starts to set in early.

Toes to Bar: This is where we want to keep sets short and sweet. Goal should be 5-10 reps at a time with a quick turn around on rest. If this is your strong suit then push the pace a little and if not then play it safe.

Face Down

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

16/12 Calorie Ski

:30 Handstand Hold

10 Prisoner Kang Squats

Metcon

Metcon (4 Rounds for calories)

4 Sets:

AMRAP 3 Minutes

15 Shoulder-to-Overhead (115/80)

*Max Calorie Row

-Rest 1 Minute b/t sets-
TARGET SCORE

Score is calories

Target Calories each set: 30/24+ Calories

STIMULUS and GOALS

This is a classic push/pull workout focused on building upper body capacity.

WORKOUT STRATEGY & FLOW

S2O: aim for 1-3 sets here. Don’t use over 65% of 1RM for this workout weight.

Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.

Weightlifting

Back Squat (5 x 5 Across (E:90))

Every :90 x 5 (Weight is across all 5 sets)

Weight should be around 75% of your 1-RM

NC Kids – 07072021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

Tabata: :20 On/:10 Off

1-Scorpions

2-Squat Jumps

3-Alternating V-Ups

4-Run In Place

Weightlifting

Clean (Light Technique Work)

Back Squat (Light Technique Work)

Metcon

Metcon (AMRAP – Reps)

Every 3:00, with a 1:00 break between movements:

1 – Max Distance Row

2 – Max Reps DB Bench Press

3 – Max Reps Hanging Leg Raises

4 – Max Reps Cleans

The Day the Music Died

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:30 Row (faster every :30)

5 Inchworms

5 single arm dumbbell RDLs (each side) (moderate)

5 single arm db hang cleans

10 pushups

then…

Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

then…

OH Pressing Warmup

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Accessory Work

Dumbbell Bench Press

4 sets: 5 alternating reps (each side) + 5 double DB reps.

Dumbbells are held at lockout while one is lower and pressed and then repeat on the opposite side. After 5 alt. reps on each side, immediately follow with 5 double DB together. Moderate weight; stay the

same across.

*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps of alternating and doubles.

Standing Banded Tricep Extension

4 sets: 15-20 reps; same resistance across

*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.

Double DB Skull Crushers

4 sets: 15 reps (light to moderate)

Stay the same or build across if steady tempo and control can be shown throughout

*Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

RomWOD

Engine Rx – 07062021

Crossfit North Cloud – Engine Rx

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Metcon

Metcon (Time)

12 Week Mile PR Program (Week 11, Workout 1)

(600m fast, 1min rest, 600m recovery jog, 1min rest, 600m fast, 1min rest)

Walk 200m

(600m faster, 1min rest, 600m recovery jog, 1min rest, 600m faster, 1min rest)

Walk 200m

2x (300m fastest, 1min rest, 300m recovery walk/jog, 1min rest, 300m fastest, 1min rest),

Walk 300m b/t sets

SCORING:

Your score is your Total Workout Time (including rest).

Wrecked

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Bike

10 Goblet Squats (light)

10 Single Arm DB Press (light/moderate) (each side)

10 Banded Lat Pulldowns

Weightlifting

3-Position Clean (Every :90 x 8 Sets)

3-Position Clean

Metcon

Metcon (4 Rounds for reps)

With a partner, for max reps complete the following:

Every 3:00 x 4 (12:00 Total)

Partner A: 9 Devil Press (50/35)

Partner B: 18/13 Calorie Bike

*Max Reps Wallball (20/14) in remaining interval time

**Partner A and B flip implement every round

Rd 1 – A: Devil Press/ B: Bike

Rd 2 – B: Devil Press/A: Bike

Rd 3 – A: Devil Press/B: Bike

Rd 4 – B: Devil Press/A: Bike