Africa

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Ski

1:00 Bike

10 Pushups

15 Medball Front Squats

10 Box Stepups

5 Double DB Snatches (light)

Metcon

Metcon (Time)

With a partner, complete for time:

35 Devil Press (50’s/35’s)

50 Synchro Wall Balls (20/14)

75 Box Jumps Overs (24/20)

150/135/120 Calorie Row

75 Box Jumps Overs (24/20)

50 Synchro Wall Balls (20/14)

35 Devil Press (50’s/35’s)
Individual Version:

20 Devil’s Press (50’s/35’s)

50 Wall Balls (20/14)

35 Box Jumps Overs (24/20)

75/60 Calorie Row

35 Box Jumps Overs (24/20)

50 Wall Balls (20/14)

20 Devil’s Press (50’s/35’s

TARGET SCORE

Target Time: 35 minutes

Time Cap: 45 minutes

STIMULUS and GOALS

Workout is a chipper. All reps are split between partners. You should move at an intensity that will allow them to stay steady and at a constant pace.

WORKOUT STRATEGY & FLOW

Devil Press: This movement is done with two dumbbells. You should be a weight that athletes can effectively double dumbbell snatch or C&J and show control throughout.

*It is recommended to use the technique of swinging the dumbbells through the legs on the way up and on the way down before returning them to the floor to avoid “grip and ripping” from the floor on the way up and “crashing” to the floor on the way down..

Wallballs: Make sure to breathe with each rep and cycle the arms while the ball is in the air to help prevent unnecessary arm fatigue.

These are done synchro so make sure to communicate with your partner.

Box Jump Overs: Suggested to step down on these, not rebounding unless you are very efficient with it! Focus on a smooth pace and quick transitions with your partner.

*Row: You will have one rower and can switch at any time. Make sure to complete long, strong pulls and be sure to reach full extension before returning with the hands first and then following with closing of the hips and knees.

*Solid team strategy is either a set number of calories back and forth (for evenly matched athletes)…or time back and forth (for teams that may have one partner who is a stronger rower than the other).

American Woman

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

5 Deadlift

10 Broad Jumps

15/12 Calorie Ski

20 plate hops

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

Weightlifting

Deadlift (4 x 3 (4 inch deficit))

Deficit Deadlift (4in) for load:

– Weight is ACROSS all sets (same weight)

– 4×3 @ approximately 95% 1RM Clean

– rest 90 seconds between sets –

How to approach the lifts:

*Stand on a 4″ riser and make sure to sink your hips lower!

*Use Clean grip AND set up on the bar.

*Use controlled pull hitting all 3 positions of the clean

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets for Times: (1 Set Every 3:00)

10/7 Calorie Ski

20 Single-Arm DB Shoulder-to-Overhead (50/35)

30 Double-Unders
TARGET SCORE

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes 😉

STIMULUS and GOALS

Stimulus for today’s workout is keeping a high intensity with lower difficulty movements!

WORKOUT STRATEGY & FLOW

Ski: This should be quick (less than 45 seconds)

S2O: 20 Total (Partition as desired)

Double Unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrists do the work.

Bring the Pain

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets of:

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

10 single arm dumbbell upright rows (each side) (light/moderate)

10 bottom of squat thoracic rotations

10 hang muscle snatch (empty bar)

10 overhead squats (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

Weightlifting

Front Squat + Back Squat (5 x 3+3)

Front Squat + Back Squat:

– (3+3) x 5 sets. Move up in weight each set.

* Rest 60-90 secs between sets
How to approach the lifts

Move up in weight each set and try and build to as heavy or slightly heavier than last week!

Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats

Record each set as 1 of your scores for load

Metcon

Metcon (Time)

Complete For Time:

42 Calorie Row

30 Snatches (75/55)

18 Overhead Squats (75/55)

Engine Rx – 05112021

Crossfit North Cloud – Engine Rx

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Metcon

Metcon (Time)

12 Week Mile PR Program (Week 3, Workout 1)

3 Sets:

300m fast,

300m recovery jog,

600m fast, 15sec rest,

-100m walk b/t sets-

*Score Slowest 600m Time

*Week 2 was technically last week and week 1 was the 6min max meter test. So you haven’t missed any workouts if you’ve done 3 workouts total so far (including the 6 minute test)!

Astounded

Crossfit North Cloud – CrossFit

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Warm-up

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

Warm-up (No Measure)

2 Sets:

20/14 Calorie Bike

10 Single Arm Dumbbell Power Cleans (moderate) (Each side)

5 Spiderman Lunge Stretch (each side)

5 Burpees

5 box jump overs( start low and increase height each round)

Metcon

Metcon (Time)

Complete For Time:

40/32 Calorie Assault Bike

5 Rounds

5 Power Cleans (155/105)

5 Burpee Box Jump-Overs (24/20)

-into-

32/24 Calorie Assault Bike

4 Rounds

4 Power Cleans (185/125)

4 Burpee Box Jump-Overs (24/20)

-into-

24/18 Calorie Assault Bike

3 Rounds

3 Power Cleans (205/135)

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

For Time:

50/40 Calorie Assault Bike

5 Rounds

5 Power Cleans (185/135)

5 Burpee Box Get Overs (48/40)

-into-

40/32 Calorie Assault Bike

4 Rounds

4 Power Cleans (205/145)

4 Burpee Box Get Overs (48/40)

-into-

30/24 Calorie Assault Bike

3 Rounds

3 Power Cleans (225/155)

3 Burpee Box Get Overs (48/40)

TARGET SCORE

• Target Time: sub 20 minutes

• Time Cap: 25 minutes

STIMULUS and GOALS

• Stimulus on workout is moderate pacing. You should find a steady pace for all movements and maintain that pace across rounds.

• Workout is going to be a grinder. No rest between, just embrace the suck and make sure you place weights on the side of the bar (not behind).

Dear Mama

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

Then…

2 Sets:

10 hanging scap retractions

5 Inchworms

10 lateral box step ups (each side)

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)

Murph Prep Monday:

7 Min AMRAP:

200m Run

10 Pull-ups

-Rest 3 Min-

10 Min AMRAP:

200m Run

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP:

200m Run

25 Air Squats

*30 Minutes total time
Rx+:

(20/14 lb. vest)

TARGET SCORE

• Target Rounds each set: 5

STIMULUS and GOALS

• Stimulus is moderate pacing.

• We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

WORKOUT STRATEGY & FLOW

• Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed a find a steady breathing pattern that doesn’t jack the heart rate up.

The 200m run is worth 4 reps (every 50m run is a rep).

•Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

•Push-ups: Similar to pullups, you should do short, fast sets to avoid burnout.

*Be sure that your chest makes contact with the floor on every rep!

Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom of the rep!

RomWOD

Erase My Scars

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minutes: (Steady movement through the following):

15/12 Calorie Bike

3 single arm dumbbell front squats (moderate) (each side)

3 single arm dumbbell overhead squats (moderate) (each side)

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

Metcon

Metcon (Time)

With a partner, complete for time:

800 Meter Run (400 M. Each)

25 Synchro Front Squats (95/65)

-Rest 1:00-

1600 Meter Run (800 M. Each)

25 Synchro Overhead Squats (95/65)

-Rest 1:00-

800 Meter Run (400 M. Each)

25 Synchro Thrusters (95/65)

Sicko Mode

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

15/12 Calorie Row

15/12 Calorie Ski

15 Banded good morning

10 Single Arm Dumbbell Bench Presses (each side) (light/moderate)

5 Single Leg dumbbell RDL (each side) (light/moderate)

-then-

Build to workout weights

-then-

1 Set: (at workout pace)

3 Deadlifts (at workout weight 1)

3 Bench Presses (at workout weight 1)

Metcon

Metcon (2 Rounds for time)

Complete For Time: (Each Set)

15-10-5

Deadlift (275/185)

Bench Press (155/95)

-Rest 5:00-

15-10-5

Deadlift (185/125)

Bench Press (115/75)
Rx+:

Complete For Time:

15-10-5

Deadlifts (315/225)

Bench Presses (185/115)

-Rest 5:00-

15-10-5

Deadlifts (225/155)

Bench Presses (135/85)

TARGET SCORE

Target Time set 1: Sub 5 minutes

Time Cap each set: 8 minutes

WORKOUT STRATEGY & FLOW

Deadlift & Bench press Load: should be a heavy weight but not over weight that you can hit sets of 5-8+ to start (typically 75%), and then not over 50% 1RM for workout 2.

Deadlift & Bench Press form: Keep the core and back tight! Load the hamstrings before pulling.

Elbows in on bench and drive through each rep!

Never Come Back

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds: (Steady movement through the following):

1 Minute Bike

5 squat cleans (empty bar)

10 ring rows

10 kip swings on the rings

10 push 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

Weightlifting

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

Power Clean & Jerk for load:

– 3 reps @ 65%

– 2 reps @ 70%

– 1 rep @ 75%

* rest 2:00 *

– 3 reps @ 70%

– 2 reps @ 75%

– 1 rep @ 80%

* rest 2:00 *

– 1 rep @80+%

* rest 1:00 *

– 1 rep @80+%

How to approach the lifts

Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps .

Make sure to have weight on the sides of the bars for smooth transitions.

Metcon

Metcon (Time)

Complete for time:

90-70-50

Double-Unders

9-7-5

Squat Clean Thrusters (Clusters) (135/95)
Rx+: Clusters (185/125)