Drew Barrymore

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Bike

Then…

2 Rounds:

10 Spider-Man Lunge

10 Scorpions

10 Ring Rows

Then…

Burgener Warm Up Clean – 3-5 reps at each position

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”

3. Muscle Clean – “STRONG TURNOVER”

4. Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

5. Tall Clean – “PULL UNDER”

Weightlifting

Pause Power Clean + Jerk (3,3,3,2,2)

Pause JUST above parallel for 1-2 seconds before standing,

Don’t want these to be shallow receives!
Pause Power Clean + Jerk:

– (2+1) x 2 sets

– (1+1) x 3 sets

* Rest 1-2 minutes between sets

Set 1:

2 Pause Power Clean + 1 Jerk@ 225#

-rest 2 minutes-

Set 2:

2 Pause Power Clean + 1 Jerk@ 240#

-rest 2 minutes-

Set 3:

1 Pause Power Clean + 1 Jerk@ 255#

-rest 2 minutes-

Set 4:

1 Pause Power Clean + 1 Jerk@ 255#

-rest 2 minutes-

Set 5:

1 Pause Power Clean + 1 Jerk@ 255#

Based off of a 300# Power Clean

Metcon

Metcon (Time)

Complete for time:

500 M. Row

50 Power Snatch (75/55)

El Camino

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes Cardio (Your choice)

then…

7 single leg dumbbell RDL (each side) (moderate)

7 single arm dumbbell russian swing (each side) (moderate)

7 single arm dumbbell Thruster (each side) (moderate)

50 single unders or double unders

Weightlifting

Front Squat (5 x 3 (Ascending))

Front Squat for load:

– 5×3 – Building up to a challenging weight for 3 reps.

-rest 60-90 seconds between sets *

*Move up in weight each set. Try to end around 90-100% 1-RM Clean*

Record each set as 1 of your scores for load

Example Sets

Set 1:

3 reps @ 205#

-Rest 60-90 secs-

Set 2:

3 reps @ 225#

-Rest 60-90 secs-

Set 3:

3 reps @ 245#

-Rest 60-90 secs-

Set 4:

3 reps @ 260#

-Rest 60-90 secs-

Set 5:

3 reps @ 275#

Based off of a 300# Front Squat

Metcon

Metcon (Time)

Complete For Time:

12 Single Arm Dumbbell Clean And Jerks (50/35)

15-30-45-60-45-30-15

Double Unders

*Start and finish the workout with Double Unders

*6 sets of DB C&J total
TARGET SCORE

Target Time: 8-9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity while being mindful of grip as the workout goes on. Smooth reps on the dumbbell and stay relaxed on the rope will help keep efficiency.

WORKOUT STRATEGY & FLOW

Dumbbell Clean and Jerk: The same dumbbell and the reps stay the same.

Reps are 12 total so 6 each arm and the transition will help with cycle time but if grip is breaking down then look to switch at the bottom to stay moving. Be overly aggressive with the hip drive and punch as weight will only get heavier as workout goes on.

Try to stay cycling for all 12 reps or break into 2 sets with a quick turn around on rest.

Double Unders: Reps climb up and then descend back down. Stay calm and relaxed with loose shoulders and fast wrist. Light on the feet and breathe while trying to stay unbroken. Sometimes it’s better to ride the wave to the end then to break and try to regain control.

Double-Wide Dream

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Bike (moderate)

15 banded good morning

10 box step up

5 Inchworms

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

Push Press (5,3,1,5,3,1,10)

Push Press for load:

– 5,3,1,5,3,1,10

* rest 2 minutes between sets *

Do a wave, but steadily build in weight. And then challenge yourself with the set of 10!

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired…complete AMRAP 15 of:

30/24 Calorie Assault Bike

20 Burpee Box Jump Overs (24/20)

10 Power Cleans (185/135)
Stimulus for the workout today is high intensity. No strategy but just move faster than what you plan.

WORKOUT STRATEGY & FLOW

Assault Bike: whether it’s assault or echo ramp the bike up for 6-8 seconds then settle into a 85%+ until the last 2-3 calories. Wind it down just a little and get out the bike and go! Second workout it’s all about getting on the bike and going. Doesn’t matter if you sell out of attack like the first workout but light a fire in your pants and push to the end.

Burpee Box Jump Overs: Both feet must make contact with the top of the box. Just stay moving, no matter what your mind is telling you. Dig deep and keep getting up and down while breathing on each rep.

Power Clean: Weight is going to feel a lot heavier here so be ready to grip and rip with everything you got on every rep. Be aggressive with those hips!

Down In Flames

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

12/9 Calorie Bike or Run (build intensity each round)

12 Banded Good Mornings

12 Pushups

12 Empty Barbell Strict Press

Weightlifting

Tall Jerk + Jerk Balance + Press in Jerk Split Stance ((3+3+3) x 3 sets.)

This should be light.

This is a skill work.

Don’t worry about heavy loading.
*Taken from the floor

Power Clean (2×3, 2×2, 2×1)

Power Clean:

– 3×2 (70-75%)

– 2×2 (75-85%)

– 1×2 (85-90%)

* Rest 60-90 seconds between sets

How to approach the lifts

*Perform in singles to ensure proper form

*This is a percentage based technique work. Don’t go over 85/90%

Example Sets

Set 1:

3 Power Cleans @210

-rest 60-90 seconds-

Set 2:

3 Power Cleans @225

-rest 60-90 seconds-

Set 3:

2 Power Cleans @240

-rest 60-90 seconds-

Set 4:

2 Power Cleans @250

-rest 60-90 seconds-

Set 5:

1 Power Cleans @260

-rest 60-90 seconds-

Set 5:

1 Power Cleans @270

Based off a 300# Power Clean

Metcon

Metcon (Time)

Complete For Time:

15-12-9-6-3

Deadlifts (225/155)

Handstand Push Ups
Rx+:

15-12-9-6-3

Deadlifts (225/155)

Strict Handstand Push Ups

TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 12 minutes

Can’t Get Away From A Good Time

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of:

1:00 Run

10 Red Band Pullaparts

10 Lunge w/Twist

10 Strict Press

Gymnastics

Strict Pull-ups (12-10-8)

*Strict-no kip or butterly.
*Weighted if possible. Do NOT have to be unbroken!

Metcon

Metcon (Time)

Complete, for time:

Buy-In: 30/24 Calorie SkiErg

then….

Rounds of 9-12-15:

Thrusters (95/65)

Box Jumps (24/20)
Rx+:

Complete, for time:

Buy-In: 30/24 Calorie SkiErg

then….

Rounds of 9-12-15:

Thrusters (135/95)

Box Jumps (30/24)

Nowhere Fast

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

Burgener Snatch Warmup (5 reps each)

1. Down & Up

2. Elbow High and Outside

3. Hang Muscle Snatch

4. Snatch Grip Push Press

5. Heaving Snatch Balance

6. Tall Power Snatch

*Before Metcon:

10/8 Cal. Bike

10 Empty Bar Power Snatch

Weightlifting

Push Press + Push Jerk + Push Press ((1+1+1) x 4 sets)

*No re-dip on the push press

*You CAN re-dip on the Push Jerk
– (1+1+1) x 4 sets. Work up to a challenging set!

* Rest 60-90 secs between sets

-Pause in the receive for 2 seconds

-Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Metcon

Metcon (6 Rounds for time)

Every 3:00 (6 sets):

– 0:00 – 3:00

20/15 Calorie Assault Bike

15 Power Snatches (75/55)

– 3:00 – 6:00

20/15 Calorie Assault Bike

12 Power Snatch (95/65)

– 6:00 – 9:00

20/15 Calorie Assault Bike

9 Power Snatches (115/80)

– 9:00 – 12:00

20/15 Calorie Assault Bike

6 Power Snatches (135/95)

– 12:00 – 15:00

20/15 Calorie Assault Bike

3 Power Snatch (155/105)

– 15:00 – 18:00

20/15 Calorie Assault Bike

1 Power Snatch (185/115)

7 & 7

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

250m Ski (Start easy and increase intensity each round)

10 V-Ups

10 Hanging Scap Retractions

5 Inchworms

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 Lift Off to 1″ + Clean + Jerk ((2+1+1)x3 (1+1+1) x2)

-Move up in weight each set.

-Do not start counting sets until 65% 1RM clean and jerk.

-Focus is on consistency and speed!

Rep Scheme:

– (2+1+1)x3 sets

– (1+1+1) x2 sets

* Rest 2 minutes between sets

Metcon

Metcon (Time)

Complete For Time:

Calorie Row

30-20-10

Devil Press (50/35)

15-10-5