4th of July: “1776”

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Cardio

Then…

2 Rounds:

10 Lunge w/Twist

10 Strict Press (Empty Bar)

10 Cossack Squats

10 Plate Hops

Metcon

1776 (Time)

Complete 4 RFT of:

289 M. Run

50 Squats

40 Push Press (45/35)

30 Box Jumps (24/20)

20 Pushups

10 OH Lunges (45/25)

5 Burpees
*With a partner, alternating complete movements.

Accessory Work

Metcon (No Measure)

4 Sets:

Overhead Squat x 3 Reps w/3 Second Pause

*30 Second Overhead DB hold between sets.

Fancy Like

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Thoracic Can Opener Stretch

then…

10 Ring Rows

10 PVC Passthroughs

10 PVC Overhead Squats

10 Snatch Grip Push Press

then…

Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Weightlifting

Overhead Squat (2×3, 2×2, 2×1)

Pause Overhead Squat:

– 2×3, 2×2, 2×1

Rep Scheme %’s:

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Set 5: 75%

Set 6: 80%

*2 Second Pause in the bottom…this will be lightweight for sets, %’s are approximations of Max OHS.

**In between sets perform HEAVY Double Dumbbell Overhead Hold (30-45 seconds)

***Rest 60 seconds between sets

Metcon

Metcon (Time)

Complete 8 Rounds for Time:

200 M. Run

4 Burpee Pullups
Rx+: Burpee Bar MU

TARGET SCORE

Target Time: Sub 16 Minutes

Time Cap: 20 Minutes

STIMULUS and GOALS

The stimulus is a moderate/high intensity focused on building capacity in gymnastics movements.

WORKOUT STRATEGY & FLOW

Run: this should be a moderate/high intensity. The focus is to recover enough here to go straight into the gymnastics movements.

Burpee Pullups should be constant movement: Low reps, and recover on your run.

*You should be able to come in from the run and go straight into the movement.

Boys From Back Home

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

20/16 Calorie Row OR Ski

8 front squats (empty bar)

8 shoulder to overhead (empty bar)

4 Thrusters (empty bar – focus on a smooth transition between squat and overhead)

8 Kipping Swings

4 Strict Pullups

Weightlifting

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

Bench Press:

– 10-8-6-4-2.

In between sets perform 10 push-ups

*rest 60-90 seconds between sets *

Metcon

Metcon (Time)

Complete For Time:

24-18-12

Chest to Bar Pull-ups

Thrusters (95/65)
TARGET SCORE

Target Time: Sub 10 Minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Similar to a heavy “Fran” where intensity will need to be moderate and controlled throughout.

WORKOUT STRATEGY & FLOW

Chest to Bar: Making sure to break early before grip fatigue really sets in.

Thrusters: Strategy will be similar to chest to bar but really need to monitor the legs and arm drive early on.

Focus on breathing with a slight pause at the top to stay in control.

Gold Digger

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Jog Bike

then…

10 stepback lunges (each side)

10 DB Snatches (Light)

50′ single arm dumbbell overhead walking lunge (moderate) (each side)

5 Inchworms

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets (1 Set Every 5:00)

20/14 Calorie Ski

15 Pushups

10 Hang Snatch (75/55)
TARGET SCORE

Target Time: 2:30

Time Cap Each Round: 4:00

STIMULUS and GOALS

High Intensity, with adequate rest each time should allow you to move quickly each round.

CONSISTENCY is the KEY! Aim for the same approximate time each round.

WORKOUT STRATEGY & FLOW

SkiErg: Go hard, this should be completed in 1:20 or under ideally.

Pushups: Break these up into small sets, with short breaks if needed!

Hang Snatches: Lightweight, these should be done in no more than two sets each round!

Accessory Work

Metcon (No Measure)

Bent-over Barbell Row

4 sets: 10 reps (Increasing weight across sets) – use a double overhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen

Single Arm Dumbbell Row

4 sets: 10 reps (Increasing weight across sets) – Athlete can brace against a bench, waist height object, or their own body

*Focus: Same as Barbell row above

Standing Barbell Curl

4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar)

*Focus: Shoulder width grip focusing on bicep contraction at top of rep.

Every Mile a Memory

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike

Thoracic Can Opener Stretch

then…

2 Rounds:

10 dynamic squat stretch

10 sumo squats

10 alt. v-ups

10 KB Swings

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

21 Wall Balls (20/14)

14 AbMat or GHD Sit-ups

7 Power Cleans (155/105)
Target Time: sub 10 minutes

Time Cap: 14 Minutes

STIMULUS and GOALS

Stimulus is moderate intensity with smart rest stops early on to keep intensity up.

WORKOUT STRATEGY & FLOW

Goal should be 1-2 sets and make sure to cycle the arms and breathe through every rep.

GHD’s: Non-stop is the goal at a smooth pace.

Power Cleans: Weight is heavy-ish…move steady and try to complete a rep every 6-10 seconds, go for singles the whole workout.

Bear Complex (Heavy-Ish 1-Rep)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Power clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press:

– Take 10 minutes (3-5 sets) to establish a 1 RM Bear Complex

What the Hell Did I Say

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

1 Minute Cardio

10 Banded good mornings

5 Deadlifts (start with empty bar – build across 3 sets)

20 single or double unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15/12 Calorie Assault Bike

15 Bar Facing Burpees

15 Deadlifts (185/125)

75 Double-Unders
Rx+: AMRAP 20 Minutes:

20/15 Calorie Assault Bike

20 Bar Facing Burpees

20 Deadlifts (225/155)

100 Double Unders

TARGET SCORE

Target Rounds: 3+

STIMULUS and GOALS

Stimulus is moderate pacing across workout.

Find a steady pace for all movements and attempt to maintain that across 20 minutes.

WORKOUT STRATEGY & FLOW

Bike: Pacing should be staying around 70% effort here and even treat it as recovery in later rounds. Breathe through the motion and wind down the last few calories.

Bar Facing Burpees: Stay low would be the efficient). Whatever you choose just make sure to keep moving at a pace that doesn’t throw the heart rate out of control.

Deadlift: 2-3 sets would be a safe bet for this even though it should be moderately weight (65-75% of Max).

We want to save the grip and back since it’s a longer workout.

Double Unders: Depending on the day and your comfort level we recommend breaking up to save grip and fatigue.

However, for some athletes it’s best to keep flowing once you start so if you feel good then keep moving and recover on the bike.

Accessory Work

Metcon (No Measure)

Alternating Dumbbell Bench Press + Double Dumbbell Bench:

4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms.

Barbell Skull Crusher 4 sets: 8 reps; same weight across.

*Focus: Slightly narrow grip is most comfortable. Keep elbows pointed toward the ceiling and tucked in/avoid flaring.