This Is Why I’m Hot

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row (Easy)

10 Goblet Squats (light)

5 Pike Push Ups

5 Jumping Air Squats

1:00 Row (Moderate)

10 Goblet Squats (light)

5 Pike Push Ups

5 Jumping Air Squats

0:30 Row (Fast)

10 Goblet Squats (light)

5 Pike Push Ups

5 Jumping Air Squats

Metcon

Metcon (Time)

For Time:

21/16 Calorie Row

36 Wall balls (20/14)

21/16 Calorie Row

24 Wall Balls (20/14)

21/16 Calorie Row

20 Wall balls (20/14)
Rx+:

For Time:

21/16 Calorie Row

42 Wall balls (20/14)

21/16 Calorie Row

36 Wall Balls (20/14)

21/16 Calorie Row

30 Wall balls (20/14)

TARGET SCORE

Target Time: Sub 10 minutes

Time Cap: 13 minutes

STIMULUS and GOALS

This is going to be a high heart rate, leg and lung burner.

WORKOUT STRATEGY & FLOW

Rower: Hold a moderate/hard pace on the rower. Aim for 1100+/900+ pace.

Wall Balls: You will feel the leg fatigue here, but aim for larger sets throughout!

Weightlifting

Muscle Snatch (5 Minutes (Movement Prep))

*Take 5 minutes to work through 3-5 sets of light muscle snatches to prep for the overhead squats.

Overhead Squat (Heavy 1-RM)

Overhead Squat:

Work to a Heavy-ish Single in 5-10 minutes

* Heavy Muscle snatch should only take 5-6 minutes and then you will have the remaining time.

**If you cannot overhead squat, complete Front Squats here!

Hit ‘Em Up Style

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Row

1:00 Bike

1:00 Run

then…

2 Rounds:

10x Banded Lat Pulldown

10x PVC Snatch Balance

10x Alt. V-Up

Metcon

RWB Showcase 2021 Event #3 (Time)

Complete For Time:

25 x Thrusters

25 x Synchro Toes to Bar

25 x Overhead Squats

25 x Synchro Toes to Bar

25 x Thrusters

10 x Synchro Bar Muscle Ups

25 x Overhead Squats

10 x Synchro Bar Muscle Ups

100 Calorie Row

*15:00 Time Cap

**Weights:

Rx: 155#/115#

Intermediate: 115#/85#

Scaled: 75#/55#

***Movements:

Intermediate-Pullups instead of Bar MU

Scaled-Gymnastics are accumulated, not synchronized

Accessory Work

Metcon (No Measure)

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)

4×8 B-stance Double Dumbbell Deadlift (Heavy)

4×6 Weighted Glute Ham Raise (Moderate)

Beautiful Disaster

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 cardio (your choice)

12 banded good mornings

10 Kipping Swings

8 lateral box step ups (each side)

6 inchworms

4 one and a quarter back squats (3 sec descent, no pause, 3 sec ascent, no pause) (light)

Weightlifting

Clean and Jerk (3,2,1,3,2,1,1,1)

Power clean + push jerk:

3 @ 65%

2 @ 70%

1 @ 75%

-Rest 60-90 seconds-

3 @ 70%

2 @ 75%

1 @ 80%

-Rest 60-90 seconds-

1 @ 80 %

-Rest 60-90 seconds-

1 @ 80%

How to approach the lifts

Perform one power clean and then finish with a jerk.

Work up in weight in each set. You can build heavier if you feel good!

Example Sets

Set 1:

3x 1 Power clean + 1 push jerk @195#

2x 1 Power clean + 1 push jerk @210#

1 Power clean + 1 push jerk @225#

-rest 60-90 seconds-

3x 1 Power clean + 1 push jerk @210#

2x 1 Power clean + 1 push jerk @225#

1 Power clean + 1 push jerk @240#

-rest 60-90 seconds-

1 Power clean + 1 push jerk @240#

-rest 60-90 seconds-

1 Power clean + 1 push jerk @240#

Based off of a 300# Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

Complete AMRAP 7:

30/24 Calorie Bike

30 American KB Swings (53/35)

30 Pushups

*In remaining time:

Max Reps Double Unders

RomWOD

NC Athletics – 06162021

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Run/Jog

then…

2 Rounds:

10 PVC Passthroughs

10 Prisoner Kang Squats

10 Sotts Press

10 Lunge W/Twist (each side)

Weightlifting

,: Snatch Balance (Heavy Double)

Snatch Balance:

Work to a heavy double in 8 Minutes.

*In between sets do 5 Heaving Snatch Balance with a PVC.

*Once you are done with the 5 Heaving Snatch Balance do a :30 Goblet Squat Hold

*These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.,Snatch Balance:

Work to a heavy double in 8 Minutes.

*In between sets do 5 Heaving Snatch Balance with a PVC.

*Once you are done with the 5 Heaving Snatch Balance do a :30 Goblet Squat Hold

*These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

Hang Snatch + Snatch ((1+1) x 4)

Hang Power Snatch + Power Snatch

(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.

*Rest 60-90 secs between sets*

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

30′ OH DB Walking Lunge

20/14 Calorie Ski

10 Dumbbell Bench

Bad Boy for Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

12/8 Calorie Ski

10 Scorpions

10 half kneeling single arm dumbbell press (moderate) (each side)

0:30 handstand hold

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 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15/12 Calorie Ski

15 GHD or AbMat Sit-ups

10 Handstand Push Ups
Rx+:

AMRAP 15 MInutes

20/16 Calorie Ski

20 GHD Sit-ups

10 Handstand Push Ups

TARGET SCORE

Target Rounds: 4+

STIMULUS and GOALS

Stimulus for today’s workout is moderate intensity across, while trying to stay consistent with round times. This workout is great for building capacity and endurance in Handstand Push Ups and core strength.

WORKOUT STRATEGY & FLOW

Calorie Ski: This needs to be approached with moderate intensity at a controlled pace. Keep arms/triceps loose by rolling out during the ascent. Goal time should be to finish under 1:45.

.

GHDs/AbMat: High Volume on this so approach with caution. Goal is non-stop and make sure to whip the hands up on every rep to help launch the body up. Keep head neutral and breathe through the motion.

Handstand Push Ups: Goal should to keep sets manageable (2-3) where avoiding failure is top priority.

Remember to control the descent smoothly and explode into the press without hesitation.

Accessory Work

Metcon (No Measure)

8-8-6-4 *Weighted* (supinated) chin-ups (or strict/strict banded if you cannot add weight) (Build to a challenging weight for each set)

4×10 Dumbbell Bent over row (each side) (Heavy-ish)

3×10 deficit push ups (Hands and Feet on 45 plates)

Gin and Juice

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Banded Hip Distraction

Banded Ankle Distraction

then…

Barbell Prep:

A) Burgener Warm Up Clean – 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”

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

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Metcon

Metcon (Time)

Complete 10 Rounds for Time:

3 Clean & Jerks (135/95)

3 Bar Facing Burpees
TARGET SCORE

Target time: 7 Minutes

Time cap: 10 minutes

STIMULUS and GOALS

Stimulus for workout is moderate to moderate high intensity. Reps are low on both movements, but loading on bar and combo with burpees will result in near constant movement for the entire workout with minimal rest.

Two main approaches to this workout will be: going touch and go on the barbell and then pacing slower on the burpees OR going fast singles on the barbell and pushing the burpee pace.

WORKOUT STRATEGY & FLOW

Clean and Jerk: Athletes should use a weight that they can touch and go for 7-10 reps (60-65% of 1 RM) OR the same weight that they would use for the workout “Grace”.

Hook grip!!!

Athletes should aim to make a smooth transition between the power position of the clean straight into the shoulder to overhead of the jerk. For some, a good strategy would be to start off with touch and go and try to maintain for as long as the intensity stays up. Look to switch to singles for the remainder of the workout when over resting occurs.

Bar Facing Burpee: Suggested to step up from the burpee to get closer to the bar so you don’t have to take an extra step each time!

Weightlifting

Deadlift (4 x 3)

Deadlift:

4×3 (Building)

*Rest 60-90 seconds between sets*

**Ideally heavier than last week’s sets of 4.

Engine Rx – 06152021

Crossfit North Cloud – Engine Rx

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Warm-up

Metcon

Metcon (Time)

12 Week Mile PR Program (Week 8, Workout 1)

200m

220m

240m

260m

280m

300m

-Full recovery b/t reps (3 minutes)

*The speed in this workout gets progressively faster.

*The 200m should be at your mile projected goal pace and the 300m should be at your 400m projected goal pace.

*Final 300m is at max effort.

SCORING:

Your score is your final 300m time!

NC Kids – 06142021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Run

then…

2 Rounds:

10 Broad Jumps

10 Scorpions

10 Pushups

Skill Work

Metcon (No Measure)

10 Minutes of Agility Ladder Drills

-In-N-Out

-One Foot

-Two Feet

-Alternate Feet

-Reverse

Metcon

Metcon (2 Rounds for reps)

6 Minute AMRAP:

3 Pushups

Run 50 Meters

6 Hang Power Cleans

Run 50 Meters

-2:00 Rest-

6 Minute AMRAP:

3 Pushups

Run 50 Meters

6 Hang Power Cleans

Run 50 Meters

Game

“Limbo”