Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio Prep:

Row 1:00 easy

Bike 1:00 easy

Bike :30 moderate/fast

Row :30 moderate/fast

Row :15 fast

Bike :15 fast

Bike 1:00 easy

*MetCon is first today, short warmup. We will get started 10 minutes after class start time.

Metcon

Metcon (3 Rounds for time)

Every 8:00 x 3 sets:

15-12-9 (12-9-6)

Calorie Row

Calorie Assault Bike
TARGET SCORE

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes 😉

STIMULUS and GOALS

Stimulus today is high intensity. You will be performing the rep scheme for 3 separate sets (3 separate scores).

*Goal is to aim for similar scores across rounds or slightly faster for each round.

Goal for both Machines and scaling points.

15/12 Cals: 60

12/9 Cals: 45 seconds

9/6 Cals: 30 seconds

Weightlifting

Clean and Jerk (3×3 (with dip) then 3×1)

Every :90 (Building across ALL 6 sets)

Power Clean + Jerk Dip + Jerk:

– (1+1+1) x 3 working sets

directly into…

Power clean + jerk:

– 3×1 Working sets.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (your choice)

-then-

2 Sets:

5 Ring Rows

10 Jumping Lunges

5 Inchworms

10 Banded Lat Pulldowns

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

Choose ONE of the following variations of Cindy for today!

*If you would like to wear a vest today, please do so.

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Steroid Cindy (AMRAP – Rounds and Reps)

Complete 20 Minute AMRAP of:

8 Rounds:

5 Strict Pull-Up

10 Push-Up

15 Air Squat

4 Rounds:

10 Strict Pull-Up

20 Push-Up

30 Air Squat

2 Rounds:

20 Strict Pull-Up

40 Push-Up

60 Air Squat

1 Round:

40 Strict Pull-up

80 Push-Up

120 Air Squat

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

RomWOD

Crossfit North Cloud – Engine Rx

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Warm-up

Metcon

Metcon (Distance)

12 Week Mile PR Program (Week 4)

10 Sets:

2 Min moderate w/:15sec Rest

*No add’l rest b/t sets

*SCORE is SHORTEST 2-min distance.

*Rest 10 minutes (full recovery) prior to starting 2a

Metcon (Distance)

12 Week Mile PR Program (Week 4)

2 Sets:

80m (or 10sec) at your target 1min max effort pace w/ full recovery (3+min) b/t reps

-Then-

1x100m (or 15sec) at your target 1min max effort pace

Rest

1min at max effort

*SCORE is TOTAL METERS in 1 MINUTE MAX EFFORT – It is important to score this one 🙂

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

1:00 Row

5 Inchworms

10 Bottom of Squat Thoracic Twist

5 Single Arm Dumbbell Overhead Squats (each side) (lightweight)

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 (3 Rounds for reps)

With a partner, complete:

AMRAP 8 Minutes

24/21/18 Calorie Row

4 Rope Climbs

-Rest 2 Minutes-

AMRAP 8 Minutes

12 Toes to bar

12 Dumbbell squat snatches (50/35)

-Rest 2 Minutes-

AMRAP 8 Minutes

48 Double-Unders

24/21/18 Calorie Assault Bike

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3x :30/:30 SkiErg

then…

2 Sets of:

25′ Single Arm Farmers Carry (light/moderate)

10 goblet squats (light/moderate)

10 Alternating Leg V Ups

10 Banded Good Mornings

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

PairUP ThrowDOWN 2021 (Time)

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.
Rx’d:

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

PairUP ThrowDOWN 2021 (Scaled) (Time)

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

*Time cap: 35 min.
Scaled:

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups,

may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups,

may step over during bar-facing burpees

(55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster,

jumping pull-ups, may step over during bar-facing

burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, jumping

pull-ups, may step over during bar-facing burpees,

200-m run

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Bike (start easy and build intensity each round)

8 Single Arm Dumbbell Press (each side) (light/moderate)

8 Single Arm Dumbbell Front Squats (each side) (light/moderate)

8 Broad Jumps

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 (8 Rounds for time)

8 Sets: (One Set Every 3:00)

10/8 Calorie Assault Bike

8 Dumbbell Thrusters (35’s/25s)

6 Burpee Box Jump Overs (24/20)
8 Sets: (One Set Every 3:00)

12/10 Calorie Assault Bike

10 Dumbbell Thrusters (35’s/25s)

8 Burpee Box Jump Overs (24/20)

TARGET SCORE

Target Time each set: sub 1 minute 30 seconds

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

Stimulus for workout is moderate/high intensity. Goal should be moving fast on these sets but have enough control over the pace to have similar times for each round..

WORKOUT STRATEGY & FLOW

Assault bike: Low calories mean that we can push the pace on the bike. You should take into consideration that going “too hard” on the bike will result in extra fatigue on thrusters in the legs and difficulty jumping in the BBJO. Ramping up quickly for 3-4 seconds and then coasting down is always a popular and effective strategy. Goal should be to finish around 30-40 seconds while winding down the last 2-3 calories to allow for a quick transition..

Thrusters: Unbroken or bust is what the weight needs to be set at. Once we hop off the bike try and get to the dumbbells and move within 5-8 seconds. Breathe through each rep and explode out of the bottom with a strong punch and slight pause at the top. Squat clean the weights to get right into it.

Burpee Box Jump Overs: The icing on the cake. Stay with a consistent pace that isn’t max effort (due to repeated sets) and keep moving. Legs will be fatigued after bike and thrusters so be sure to jump high with every rep and breathe through the motion.

A great goal pace should be a set every 90 seconds or less.

Accessory Work

Metcon (No Measure)

3 Supersets:

12 Dumbbell Bench Press

12 Bent-Over Rows

-then-

2 sets:

1:00 Plank

1:00 Side plank (Right)

1:00 Side plank (Left)

1:00 Plank

-Rest 1:00 b/t sets-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

12 Banded Lat Pulldowns

12 ring dips

12 power snatches (empty bar)

12 power clean and jerks (empty bar)

Weightlifting

Deadlift to Mid Thigh + Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (3 x (1+1+1+1+1))

(1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.

* Rest 60-90 secs between sets

Clean Deadlift to Mid-Thigh + Clean + Jerk

Clean Deadlift to Mid-Thigh + Clean + Jerk:

– 4 singles @ 80-90% 1RM Clean.

* Rest 60-90 secs between sets

Metcon

Metcon (2 Rounds for time)

2 Sets (1 Set every 10:00):

6 Bar Muscle Ups

8 Power Snatches (115/85)

6 Bar Muscle Ups

8 Power Clean and Jerks (115/85)
2 Sets (1 Set every 10:00)

8/6 Muscle Ups

8 Power Snatches (135/95)

8/6 Bar Muscle Ups

8 Power Clean and Jerks (135/95)

*All Reps must be unbroken

TARGET SCORE

Target Time each set: sub 7 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

High Skill/ High Reps gymnastics mixed with barbell cycling makes for a nasty grip workout.

Be smart about when to start the set and adjust reps and weight as needed to maintain the stimulus.

WORKOUT STRATEGY & FLOW

Bar Muscle Ups: Make sure to chalk up before you jump up. Big and strong aggressive turnover is a must and look to pause at the top for a half a second with a loose/open grip to relieve some of the tension. “It’s all in the hips” so EXPLODE with every repetition.

Power Snatch/ Clean and Jerk: Weight is the same for both. Again make sure you are ready before picking the bar up and beginning the cycle. Keep the chest high and feet driving through the floor. Pause at the top of each rep and relax the grip to prolong grip fatigue. Time under tension is key so once you start keep the bar rolling and don’t stop cycling until you reach 10.

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 easy

Metcon

Metcon (Distance)

Row:

8min interval, no rest, 30sec sprint,

rest 5min,

6min interval, no rest, 30sec sprint,

rest 5min,

4min interval, no rest, 30sec sprint,

rest 5min,

2min interval, no rest, 30sec sprint.

The first 8 minutes = 40sec at fast, 80sec at easy, 40sec at fast, 80sec at easy, 40sec at fast, 80sec at easy, 40sec at fast, 80sec at easy, no rest, 30sec sprint, rest 5min…

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

-then-

3 Sets:

5 inchworms

10 hanging scap retractions

10 Alt. V Ups

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)

With a partner, complete AMRAP 24 Minutes:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

*Partners alternate 200 M. Runs throughout the workout.
STIMULUS and GOALS

Another monday, another murph prep day.

This workout is a play on the workout “Angie” but, with a twist. We are completing it as an AMRAP and adding running as your “rest.”

This is all about managing the pull ups and not burning out. Be smart about sets and try and keep moving.

WORKOUT STRATEGY & FLOW

Pull Ups: Ideally we would want anything but singles. However, given the sheer volume if that’s what it takes to keep moving then you gotta do what you gotta do…

Push Ups: Like the pull ups sets should be small, quick with little rest. Avoid burning out by pushing through the struggle stage and rest before it’s too late. Also, always rest off the hands and shoulders. Use the clock to keep yourself on pace.

Sit Ups: We reached the point where all we want is non-stop movement. Use the hands and be aggressive with the throw while trying to keep a steady pace pushing through.

Air Squats: Like the sit ups the goal should be non-stop. The legs will get tight so keep a pace that does not put you at the risk of blowing up. Breathe through each rep and keep the chest high.

RomWOD

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

5:00 Walk/Jog

Metcon

Metcon (Time)

Complete 8 Sets:

200m recovery jog,

300m fast

Rest 60sec b/t sets.

*Score Slowest 300m Time

**Week 3, Workout 2 – 12 Week Mile PR Program