Hurricane

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Row

10 Box Jumps (with step down)

10 Scap Retractions

10 Ring Rows

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 Jerk (3,2,2,1,1,1)

– 3,2,2,1,1,1 (work to heavy single)

* Rest approximately 60 seconds between sets

How to approach the lifts:

Record your last 3 sets as 1 of your scores for load

Work up to a heavy single, but no misses.

Split Jerk (3,2,2,1,1,1)

– 3,2,2,1,1,1 (work to heavy single)

* Rest approximately 60 seconds between sets

How to approach the lifts:

Record your last 3 sets as 1 of your scores for load

Work up to a heavy single, but no misses.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

500/450m Row

15 Box Jumps (30/24)

10 Strict Pull Ups
Rx+:

AMRAP 15 Minutes

500/450m Row

15 Box Jumps (40/32)

15 Strict Pull Ups

STIMULUS and GOALS

Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.

WORKOUT STRATEGY & FLOW

Row: Pace should be around 70-80%. First round will definitely be the decider of what pace you should be able to keep. Breathe with every pull and relax the grip on the descent in.

Box Jump: Definitely a higher box height so be mindful coming off the row. Reps should be completed in singles (meaning no rebounding ) where we can use the hands to assist back down. Be explosive with every jump, pull the knees up high!

Strict Pull Ups: This will be the part of the workout where things slow down…and should.

*Quick turn around on the rest.

Pearl Snaps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Cardio

then…

2 Rounds:

5 spiderman lunge stretch (each side)

5 Inchworms

then…

Burgener Warmup Snatch:

perform all movements below in the power position

A)

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

B)

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Weightlifting

Snatch Deadlift + Power Snatch + Snatch (E:90 x 6 (9:00 total time))

Every :90 seconds complete 1 rep of the snatch complex

*The last snatch can be power OR squat

*Build in weight across all 6 sets.

Metcon

Metcon (Time)

4 Rounds for Time:

10 Power Snatches (95/65)

12 Burpee over Bar
TARGET SCORE

Target time: 9 Minutes

Time Cap: 12 Minutes

STIMULUS and GOALS

Stimulus for the workout today

The stimulus for today’s workout will have two parts. First, will be moderate intensity, planned rest on the bar, and steady work on the burpees.

*Don’t come out too hot and burn out.

WORKOUT STRATEGY & FLOW

Power Snatches: Goal should be at least 5 smooth touch and go reps. Fast singles are acceptable if this allows you to keep moving. Breathe on each rep and know when to break on the first workout to avoid early burn out.

Burpee over Bar: Parallel with the bar and stay low. Workout needs to be smooth and attack mindset. Don’t stop moving.

CrossFit Open 21.3

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)

3:00 Assault Bike (build from easy to moderate)

then…

2 Sets:

250m Row (build speed each round)

5 front squats (empty bar)

10 hanging scap retractions

5 kip to swing

5 strict pull ups

5 thrusters (empty bar)

then…

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”

***Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)***

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Metcon

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Walking Home

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Bike

then…

2 Sets:

10 KB Suitcase Deadlifts (light/moderate) (each side)

15 banded good mornings

0:20 side plank (each side)

Weightlifting

Clean and Jerk (4×1)

Power Clean + Jerk:

– 2 sets @ 75-80% 1RM Clean

– 2 sets @ 80-85% 1RM Clean

* rest 2 minutes between sets *

Metcon

Metcon (Time)

Scaling option to finish near the target score:

24/19 Calorie Assault Bike

15 Deadlifts (185/125)

24/19 Calorie Assault Bike

10 Deadlifts (225/155)

24/19 Calorie Assault Bike

5 Deadlifts (275/185)
Rx+:

30/24 Calorie Assault Bike (24/19 Calorie Echo Bike)

15 Deadlifts (225/155)

30/24 Calorie Assault Bike (24/19 Calorie Echo Bike)

10 Deadlifts (275/185)

30/24 Calorie Assault Bike (24/19 Calorie Echo Bike)

5 Deadlifts (315/225)

TARGET SCORE

Target Time: sub 8 minutes

Time Cap : 10 minutes

STIMULUS and GOALS

Stimulus for today’s workout is fast and steady. Chipper pace all the way through. Assault bike and deadlift is the perfect combo for “jello legs” so be mindful of the intensity on the bike so you can attack the barbell in decent sets.

Great mental test! we know the workouts will suck, that’s the point. Get pumped up and see what you can hold.

WORKOUT STRATEGY & FLOW

Assault Bike: Ramping up fast for 5-6 seconds and coasting to a maintenance speed works well. Or, what we found for some athletes is use an interval style approach. What helped Darren stay mentally in it was alternating 30 seconds at a fast pace into 30 seconds at a slow/moderate pace. Many don’t know what to look at on the monitor, so either keep an eye on RPMs or Wattage and find the number that you can “maintain” for the bulk of the calories.Try adjusting the bike seat distance from the monitor which can make a big difference in terms of comfort during this workout. Slowing down during the last 7-10 calories will allow you to collect their legs and breath before moving to the barbell. Great goal should be averaging which is averaging 18/14+ calories a minute.

Deadlifts: Weight should be around 40-50% of athletes one rep max for workout one and not over 70% 1RM for weight 3. Weight 1 should be guaranteed to be completed in sets of 10. Workout 1 deadlift should be a moderate weight NOT heavy. The difficult part of this barbell movement should be the aerobic challenge and not a strength challenge (except maybe grip fatigue). Be sure to load hips low enough to utilize leg drive because the tendency after the bike will be to keep the hips high and almost straight leg rep

Rockstar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

0:45 Ski (start easy and build intensity each round)

0:45 Bike Erg (start easy and build intensity each round)

10 V-Ups

10 Scap Retractions

10 Kipping Swings

10 DB Thrusters (Single-Arm)

Weightlifting

Snatch Balance (2 x 3, 2 x 2)

Snatch Balance:

– 2 sets of 3 @ 60-70% 1RM Snatch

– 2 sets of 2 @ 70-75% 1RM Snatch

* Rest 1 minute between sets

Metcon

Metcon (Time)

Complete For Time:

5-10-15-20-15-10-5

Toes to Bar

Wall Balls (20/14)

Box Jump Overs (24″/20″)
TARGET SCORE

Target time: 12 minutes

Time cap: 18 minutes

STIMULUS and GOALS

Stimulus is moderate intensity with a focus on adjusting effort as reps increase and decrease to avoid burnout

WORKOUT STRATEGY & FLOW

Toes to bar: You should be ok with volume in today’s workout even if you are less experienced due to the rep scheme staying on the low to moderate side within each round. We would like to see you keeping sets of 5 unbroken with the goal for advanced athletes to go unbroken most to all sets.

Wall Balls: Choose a weight that you could do a set of 20 reps unbroken when fresh. We like the technique of cycling the arms between reps to help slow arm fatigue. Heavy arm fatigue is likely due to the fact that arms are above the head for Toes to bar and wall balls. Breathing on each rep of a wall ball is key to larger sets.

Box Jump Overs: Aim for quicker reps here, turning and going after each one to move quickly through them.

The Next Episode

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

20/16 Calorie Row

10 power cleans (empty bar)

10 V Push Ups

Then…

Barbell Prep – (perform all movements below in the power position (no squat required))

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

(perform all movements below in the power position (no squat required))

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″

Weightlifting

Front Squat (Build to today’s 1-RM)

*We have reached the end of the Squat cycle, so today we are going to be testing our 1-RM Front Squat!

*Take 12 minutes to build.

Front Squat:

– Work up to today’s heavy (Use 5-8 working sets to build)

*Rest 60 secs between sets

Go for a PR if you’re feeling it today!

Work up to 1-RM in 5-8 working sets. Not counting light warm up sets. Legs should be pretty warm so don’t hit more than 2 warm up reps with each set.

Metcon

Metcon (Time)

Complete 4 rounds for time:

15/12 Calorie Row

10 Power Cleans (135/95)

5 Front Squats (135/95)

crushcrushcrush

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Moderate Cardio

5 Renegade Rows

10 Air Squats

5 Strict Pull-ups/Ring Rows

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

Metcon (Time)

With a partner, complete the following for time(s):

3 Rounds:

30/24 Calorie Assault Bike

30 Bench Press (135/95)

-Rest 3:00-

3 Rounds:

30/24 Calorie Row

30 OH DB Walking Lunge (50/35)

-Rest 3:00-

3 Rounds:

30/24 Calorie Ski

30 Push-ups