Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Jog

Then…

2 Rounds:

20 Cossack Squats (10/side)

10 Push Press (Empty Bar)

Weightlifting

Snatch Push Press + Overhead Squat (4 x (2+2))

(2+2) x 4 Sets @ 90% @ 1 RM Snatch

During your rest between sets perform:

Muscle Snatch + Tall snatch + Zotts Press: (1+1+3)

*Keep these lighter. Technique work.

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

Snatch Pull + Snatch (5 x (1+1))

Snatch Pull + Snatch:

– (1+1) x 5 working sets.

– Build from 60-65% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Thruster Run 3.0 (Granite Games) (Time)

For Time:

18 Dumbbell Thrusters (50s/35s)

200m Run

15 Dumbbell Thrusters (50s/35s)

200m Run

12 Dumbbell Thrusters (50s/35s)

200m Run

9 Dumbbell Thrusters (50s/35s)

200m Run

6 Dumbbell Thrusters (50s/35s)

200m Run

3 Dumbbell Thrusters (50s/35s)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Jog

Then…

2 Rounds:

20 Cossack Squats (10/side)

10 Push Press (Empty Bar)

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

Thruster Run 3.0 (Granite Games) (Time)

For Time:

18 Dumbbell Thrusters (50s/35s)

200m Run

15 Dumbbell Thrusters (50s/35s)

200m Run

12 Dumbbell Thrusters (50s/35s)

200m Run

9 Dumbbell Thrusters (50s/35s)

200m Run

6 Dumbbell Thrusters (50s/35s)

200m Run

3 Dumbbell Thrusters (50s/35s)
TARGET SCORE

Target Time: 13 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

Workout is taken from the 2021 Granite Games Comp.

Stimulus for this workout is all about managing the workload of the thrusters. Moderate intensity while trying to stay consistent with pace and reps.

WORKOUT STRATEGY & FLOW

Thruster: This is the workout and needs to be approached with caution. The weight should be heavy but we still should be able to complete over half the reps on each set. Make sure to keep the dumbbells up on the shoulders and not allow them to fall down the sides to where the press becomes much harder. Breathe at the top and steady steady.

Run: This needs to be approached as a recovery run. Meaning we don’t want to come out hot on this cause that will only take away from the thrusters. Keep pace light and relax the shoulders to help stay loose. Wind down the last few meters to allow for quick work back to the dumbbells.

The rounds of 15 and 12 are the real deal. Get through them and it’s smooth sailing…somewhat.

Weightlifting

Snatch Pull + Snatch (5 x (1+1))

Snatch Pull + Snatch:

– (1+1) x 5 working sets.

– Build from 60-65% of 1RM Snatch

* Rest 60-90 seconds between sets *

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Run/Jog

then…

2 Rounds:

20 Plate Hops

15 Pushups

10 Alternating V-Ups (each side)

Metcon

Metcon (2 Rounds for reps)

With a partner, complete 2 Sets:

8 Minute AMRAP:

4 Rounds: (alternate rounds)

60 Double Unders

15 Toes to Bar

-straight into-

Max Synchro Burpees in remaining time

-Rest 2 Minutes between sets-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

12/8 Calorie Assault Bike

8 Box Jumps with step down

4 single arm dumbbell thrusters (each side) (moderate)

Metcon

Metcon (4 Rounds for time)

4 Sets (1 Set every 5 Minutes)

15 Chest to Bar Pull Ups

12 Box Jump Over (24″/20″)

9 Thrusters (95/65)
TARGET SCORE

Target Time each set: sub 3 Minutes

Time Cap each set: 4 minutes

*You need at least a minute rest each time!

STIMULUS and GOALS

This is a sprint workout so go FAST but MOVE WELL!!!

You have plenty of recovery built in

WORKOUT STRATEGY & FLOW

Chest to bar: these are ideally unbroken in bigger sets, but just keep moving if you need to break them up.

Box Jump-Overs: aim to keep these at a consistent pace. Use the step out and back in method for settling into a pace.

Thrusters: These are the end of the round, go for broke and just hang on to the bar for the set of 9.

Accessory Work

Metcon (No Measure)

12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)

3×6-10 Arnold press (Moderate/Heavy)

3×12 Rear Dumbbell Delt raises (Moderate)

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds of:

1:00 Cardio (your choice) (start easy and build in speed each round)

24 Single Unders

10 Alternating V Ups

8 Abmat Sit Ups

6 Inchworms

Weightlifting

Power Clean (6 Sets of 3)

Every 2:00 for 12:00, complete 1 set of 3 touch and go reps of power clean (no squat cleaning).

*Lift with your legs and not your back. Get your hips low and lever that bar off the ground!

Metcon

Metcon (AMRAP – Rounds and Reps)

On a running 15:00 clock, perform the following…

From 0:00 – 10:00, complete as many rounds and reps possible of:

200 Meter Run

20 Dumbbell Snatches

From 10:00-15:00, complete as many reps of Burpees as possible.
*The 200 Meter Run is to the stop sign at the highway and back!

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3:00 Jog

then…

2 Rounds of:

5 Inchworms

10 Squat Jumps

5 Scorpions

Weightlifting

Power Clean (10 Sets x 2 Reps)

Every Minute on the Minute for 10 Minutes:

Complete 2 Power Cleans with the barbell.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps Possible in 7 Minutes of:

10 Dumbbell Snatches

100 Meter Run

10 Ring Rows

100 Meter Run

Game

Today’s Game is:

Relay Races!

Choose teams at random. Start running to a point and back. Change the way you move each round. Ideas: Bear Crawl, Crab Walk, Side Shuffle, Grapevine, Bunny Hop, Roving Plank. You may be surprised that you are better at some than others!

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Cardio (your choice)

then…

2 Rounds:

10 Pushups

10 Reverse Lunges

10 Squat Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps possible in 20 minutes of:

20 Calorie Row

20 Single-Arm Dumbbell Push Press (10 each arm)

20 Air Squats

20 AbMat Situps

Weightlifting

DB Bench Press (12-10-8-6)

Complete sets of Dumbbell Bench Press

Sets 1: 12 Reps

Set 2: 10 Reps

Set 3: 8 Reps

Set 4: 6 Reps

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

“Circle Run”

Everyone will jog in a circle in the gym, every :30 seconds athletes will stop and perform 5 reps of the movements below.

First 2 minutes – tuck jumps

Second 2 minutes – pushups

Third 2 minutes – burpees

Weightlifting

Deadlift (5 Sets of 5 Reps)

Only use lightweight here!

This should never be a heavy lift today.

Make sure that all athletes are lifting with a flat back and they are using their legs to lift the weight.

Focus on form for today!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the following for Max Rounds and Reps in 12 minutes:

200/150 Meter Row

15 Box Jumps or Stepups

10 Push Press (Barbell)

5 Pushups

Game

The “PVC” Pipe Game

-The kids who have come in years past should know the game and be able to explain!

But, here are the basics….

-Every player needs a pvc pipe and will stand in a circle close together.

-Hold the pvc pipe out in front of you straight up and down.

-When Maddy calls a direction (Right or Left), each person must try and grab the person beside them in that direction’s PVC before it falls to the ground.

-Every 4 of 5 rounds have each person take 1 big step back to widen the circle.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

0:45 Row (Moderate)

0:45 Bike (Moderate)

5 power snatches (start with empty bar and add weight each round)

5 power clean and jerks (start with empty bar and add weight each round)

0:20 Handstand Hold

Metcon

Metcon (2 Rounds for time)

3 Rounds:

10 Handstand Pushups

10 Power Snatches (115/75)

-Rest 5 Minutes-

3 Rounds:

10 Handstand Pushups

10 Power Clean and Jerks (115/75)
TARGET SCORE

Target Time each set: sub 10 minutes

Time Cap each set: 15 minutes

*If you do not finish the first three rounds in 15 minutes, stop at 15:00, rest until 20:00 and then begin the 2nd Set.

STIMULUS and GOALS

This is a high intensity workout focused on barbell cycling and pressing under fatigue.

WORKOUT STRATEGY & FLOW

Power snatch & power clean and jerks: fast singles is a good plan here. Quick back to the bar each rep.

Handstand Pushups:

Be smart and break up as needed.

*Scaled with DB Push Press if not doing HSPU.

RomWOD

Crossfit North Cloud – Engine Rx

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Warm-up

Metcon

Metcon (Time)

Complete 4 Sets:

1000 Meter (moderate), 1 minute rest

400 Meter (fast), 2 minute rest

200 Meter (easy, 30 seconds rest

*Scoring: Total Workout time including rest time.