Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Thoracic Can Opener

then…

2 Sets:

1:00 Row (moderate)

20 Lateral Jumps

5-10 Single Arm Dumbbell Overhead Squat (each side, light)

10 Russian Kettlebell Swing (moderate)

10 Scorpions

Burgener RPE Scale (No Measure)

RPE 1-4 || Very light to light effort

RPE 5-6 || Could do 4 to 6 more repetitions

RPE 7 || Could do 3 more repetitions

RPE 7.5 || Could definitely do 2 more repetitions, chance at 3

RPE 8 || Could do 2 more repetitions

RPE 8.5 || Could definitely do 1 more repetition, chance at 2

RPE 9 || Could do 1 more repetition

RPE 9.5 || Could not do more reps, could do slightly more load

RPE 10 || Could not do more reps or more load

Metcon

Metcon (4 Rounds for time)

4 sets (1 Set every 4 minutes)

18/14 Calorie Row

12 Burpee Over the DB (DB Facing)

9 Dumbbell Squat Snatches (35/20)
Rx+:

4 sets (1 Set every 4 minutes):

21/18 Calorie Row

15 Burpee Over the DB

9 Dumbbell Squat Snatches (50/35)

*Both heads of the DB must touch the ground on the DB Squat Snatch

Weightlifting

Bench Press (5,3,1,1,1,1,1)

5 Wide Grip Bench Press @ 7/10 RPE

3 Wide Grip Bench Press @ 7.5/10 RPE

1 Wide Grip Bench Press @ 8/10 RPE

1 Wide Grip Bench Press @ 8.5/10 RPE

1 Wide Grip Bench Press @ 9/10 RPE

1 Wide Grip Bench Press @ 9.5/10 RPE

1 Wide Grip Bench Press @ 10/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Row

then…

2-3 Sets:

14 Double KB/DB Front Rack Hold Lateral Box Step Overs (7 each leg)

10 Barbell Good Mornings

20 Med Ball Rotational Throw (10 each side)

Weightlifting

Power Snatch

3 Power Snatch @ 5/10 RPE

3 Power Snatch @ 6/10 RPE

3 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 7/10 RPE

2 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

1 Power Snatch @ 9/10 RPE

1 Power Snatch @ 10/10 RPE

Metcon

Metcon (Time)

Complete For Time:

Start with 5 sandbag cleans before you start the carry.

200m Sandbag Bearhug Carry (150/100)

400m Dumbbell or KB Farmer Carry (2×70/50)

*every time you break on the Sandbag Carries complete 5 Sandbag Cleans

**every time you break on the Farmer Carry complete 15 Push Ups

***You must START with 5 Sandbag Cleans before the sandbag carry, and 15 pushups before the farmer’s carry
*No gymnastics grips can be used during this workout.

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2:00 Row

then…

2 Rounds:

5 Pushups

10 Jumping Lunges

15 High Knees (per leg)

Weightlifting

Squat Clean (Empty Bar-Technique Work)

Metcon

Metcon (4 Rounds for reps)

Complete 4 Sets:

AMRAP 4:

9 Calorie Row

6 Squat Cleans

3 Seated Rope Pulls

*Max Burpees over Bar in remaining time

-Rest 1:00-

Crossfit North Cloud – N.C. Athletics

Warmup

Weightlifting

Warmup (No Measure)

1:00 Pigeon Stretch/Side

1:00 Bike

1:00 Run

then…

2 Rounds:

10 Cossack Squats/Side

10 Alt. V-Ups

10 Banded Good Mornings

Front Squat (3,3,2,1,1,1,1,1)

3 Front Squat @ 6/10 RPE

3 Front Squat @ 6.5/10 RPE

2 Front Squat @ 7.5/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9.5/10 RPE

1 Front Squat @ 10/10 RPE

Deadlift (6,4,2,2,2,2,2)

6 Deadlifts @ 7/10 RPE

4 Deadlifts @ 7/10 RPE

2 Deadlifts @ 7.5/10 RPE

2 Deadlifts @ 8/10 RPE

2 Deadlifts @ 8.510 RPE

2 Deadlifts @ 9/10 RPE

2 Deadlifts @ 9.5/10 RPE

Metcon

Metcon (3 Rounds for reps)

With a Partner, Partitioning Reps as Desired, Complete 3 Sets for Max Reps:

AMRAP 6:

30 Calorie Ski

30 Hanging Leg Raises

5 Synchro Burpees-over-the-Bar

*Max Reps in remaining time: Power Cleans

-Rest 1:00-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Pigeon Stretch/Side

2:00 Bike or Jog (moderate)

10 Hanging Scap Retraction

5 Strict Pull Up

-Then-

2-3 Sets of Front Squat Skill Transfer Exercises :

3 No Hand (Zombie) Front Squats

3 2 second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep as a 10 second negative)

Weightlifting

Front Squat (3,3,2,1,1,1,1,1 (Building to Heavy Single))

3 Front Squat @ 6/10 RPE

3 Front Squat @ 6.5/10 RPE

2 Front Squat @ 7.5/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9.5/10 RPE

1 Front Squat @ 10/10 RPE

Metcon

Metcon (Time)

With a Partner, Alternating Complete Sets, Complete 4 Sets Each for Time Of: (8 Total)

10/8 Calorie Assault Bike

6 Squat Cleans (135/95)

2 Rope Climbs
Rx+:

6 Sets:

12/10 Calorie Assault Bike

6 Squat Cleans (165/115)

2 Legless Rope Climbs (15ft)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Bike

1:00 Run

then…

2 Rounds:

10 PVC Passthroughs

10 Alt. V-Ups

10 Snatch Grip Push Press

Metcon

Metcon (5 Rounds for reps)

With a Partner, Partitioning Reps as Desired, Complete 5 Sets for Max Reps:

AMRAP 5:

40/35/30 Calorie Ski

20 Toes-to-Bar

*Max Reps in remaining time: Power Snatch (115/80)

-Rest 1:00-
Rx+:

Power Snatch (155/105)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Jog

then…

2-3 Sets:

14 Barbell Back Rack Bulgarian Split Squats (7 each leg)

100ft Heavy Single Arm Kettlebell Farmer Carries (50 ft each arm)

10 Double Dumbbell Bent Over Row

Weightlifting

Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk

Perform as a complex, but does not need to be touch and go.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 8/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 9/10 RPE

Metcon

Metcon (Time)

With a partner, complete for time:

60/54/48 Calorie Assault Bike

60 Thrusters (95/65)

300 Double-Unders

60 Thrusters (95/65)

60/54/48 Calorie Assault Bike
Rx+: Thrusters (135/95)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike

10 Single Arm Strict High Pull + Press (moderate, each arm)

5 Inchworms w/Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 20:

40/30 Calorie Row

20 Single-Arm Hang DB Clean & Jerks (50/35)

10 Burpee Box Jump-Overs (24/20)
Rx+

DB CJ: (70/50)

BBJO (30/24)

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 14:

14/10 Cal Assault Bike

7 Push Press (135/95)
*Complete if you already completed the workout from Wednesday!

Weightlifting

Deadlift (6 x 4 (Building))

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio (Your Choice)

10 Walking Lunge w/Twist

10 Scorpions

10 Red Banded Pullaparts

Weightlifting

Bench Press (5 x 5 (building))

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

*5 Tempo Ring Rows after each set.

Back Squat (5 x 4 (Tempo))

5 Sets of 4 Back Squats @ Tempo:

3 Down

2 Pause (Bottom)

Fast Up

1 Pause (Top)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

9 Calorie Row

9 Push Press

9 Doulbe DB Box Step-Overs

Crossfit North Cloud – N.C. Kids

Warmup

Weightlifting

Bench Press (5 x 5 (building))

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

*5 Tempo Ring Rows after each set.

Back Squat (5 x 4 (Tempo))

5 Sets of 4 Back Squats @ Tempo:

3 Down

2 Pause (Bottom)

Fast Up

1 Pause (Top)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

9 Calorie Row

9 Push Press

9 Doulbe DB Box Step-Overs