Burnin’ For You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (build intensity each round)

1:00 Bike (build intensity each round)

10 Abmat Sit Ups

10 hanging scap retractions

5 kip to swing

5 inchworms

5 Spider-Man lunge stretch (each side)

5 Strict Pull-ups

Metcon

Metcon (Time)

Complete, For Time:

21-15-9

Pull-ups

Bar Facing Burpees

-Rest 5:00-

21-15-9

Toes-to-Bar

Bar Facing Burpees
Rx+:

C2B instead of Pull-ups

•The stimulus is high intensity. Athletes should focus on fast, quick sets on bar work and steady pacing on their burpees.

•This is High skilled gymnastics mixed in with a grip intensive lung burner.

WORKOUT STRATEGY & FLOW

•Pull-ups: Total reps are 45. Try to avoid going to burn out and stay with rep ranges that will allow for a quick rest and then going straight into the next set.

•Toes-to-bar: Total reps are also 45. Similar to Pull-ups, Fight to avoid burnout on this movement. Set reps might be smaller than planned so make the adjustments on quicker rest time and remember to focus on a big hip drive.

•Bar facing burpees: Total reps are 90 for both combined. Must face the bar during the burpee. Rep is completed when landed on the opposite side of the bar. Standards require a two foot take off and a two foot landing with the jump over the bar.

*Additionally, it is worth pointing out (for athletes who get a tight back during this movement) to step up on the left side and the right side on alternating sides for each rep when coming out of the burpee so that you are not consistently placing strain on one side of the back (and leg) for all 90 reps. Try to move non-stop at a steady pace that doesn’t blow the body up early. Sprint the last set of each workout!

Accessory Work

Metcon (No Measure)

3 Rounds:

10 DB Upright Row (each side)

10 Deadbugs (each side)

1:00 Hollow Hold

Black Balloon

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio Accumulated

Then…

2 Rounds:

4 Clean & Jerks

6 Snatches

8 Overhead Squats

10 Plate Hops

Then…5-10 Minutes to warmup and build to Metcon Snatch/C&J weight!

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)

10 Rounds for Time:

1 Squat Snatch (135/95)

3 Clean & Jerk(135/95)

25 Double-Unders
Rx+:

1 Squat Snatch (155/105)

3 Clean & Jerk (155/105)

30 Double-Unders

• Target Time: 10 minutes

• Time Cap: 15 minutes

STIMULUS and GOALS

• Stimulus moderate intensity with consistent pacing on the barbell until the last 2 rounds, then blitz it (or just hang on).The overall Focus should be to try and keep round times relatively the same.

• Another 2 part double banger of Snatch and Clean and Jerk.

WORKOUT STRATEGY & FLOW

• Snatch: Weight should be moderate where failure isn’t even a thought (75% or less of 1RM). Remember every round the weight will feel like it gets heavier. Stay consistent with set up, don’t rush into it and be fast under the bar every time!

• Clean and Jerk: Same bar, same weight as snatch. You can be a little more aggressive with this since it should feel relatively light. Weight should be moveable for touch and go reps but fast singles would definitely be the safe approach with this one. Aim to hit a rep every 3-5 seconds and focus on consistent landing with feet and not jumping out each time.

• Double Unders: Unbroken is a goal but we all know it depends on the day. Stay light on the feet, relax your shoulders down and try to breathe steady through the set.

• A good goal would be keeping rounds on the minute or 1:15 to reach the target time. Use this as a scaling reference to adjust weight and reps.

RomWOD

RomWOD for 3/8/2021

Dark Horse

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Run

1:00 Ski

8 single leg dumbbell RDLs (light/moderate) (each side)

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

0:30 handstand hold

4 kip to swing on rings

2 strict ring dips

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 (5 Rounds for reps)

With a partner, partitioning work as desired, and one partner working at a time complete 5 Rounds for Max Reps:

AMRAP 5:

30/24 Calorie Ski

20 Russian KB Swings (70/53)

10 Synchro Burpees over the Bar

*Max Reps in remaining time: Squat Clean (185/125)

-Rest 1:00-

Insane in the Membrane

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

14/11 Calorie Row (build intensity each round)

14 Alternating Leg V Ups

14 air squats

7 empty bar power snatch

7 inchworms

:30 Dead Hang (Rings or Bar)

Weightlifting

Push Press (5 x 3 (Ascending))

Take 10 Minutes to complete the lifting portion today…

Push Press:

– 5×3 (add weight each set)

* Rest 90 seconds between *

How to approach the lifts:

*Build in weight each set to a heavy-3.

*Record your last weight (heaviest triple)

Example Sets

Set 1:

3 reps @ 135#

-rest 90 seconds-

Set 2:

3 reps @ 155 #

-rest 90 seconds-

Set 3:

3 reps @ 170#

-rest 90 seconds-

Set 4:

3 reps @ 185#

-rest 90 seconds-

Set 5:

3 reps @ 200#

Based off of 225# Max Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete the following:

AMRAP 18:

50 GHD/AbMat Situps

50 Power Snatch (95/65)

50 Calorie Run

50 DB Bench Press (50/35)

50 Box Jump-Overs (24/20)

*Max Distance Row – Partners can switch in on row as desired.

Small Town Kid

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

250m Row

11 KB Single-Arm Thrusters

9 Ring Rows

7 Scapular Pushups

5 Kipping Swings

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

Power Clean (3 x 10 (Every 3:00))

Power Clean:

– 3 x 10 Power Clean (Unbroken)

*Every 3:00 complete 1 set

*Move up in weight each set.

Example Sets:

Set 1:

10 Power Cleans @155#

-rest 90 seconds-

Set 2:

10 Power Cleans @170#

-rest 90 seconds-

Set 3:

10 Power Cleans @185#

Based off of a 255# Power Clean 1RM

Metcon

Metcon (Time)

For Time:

104 Wallballs (20/14)

52 Pull-Ups
Rx+:

For Time:

104 Wallballs (20/14)

52 Chest-to-Bar Pullups

TARGET SCORE

Target Time: sub 7 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.

WORKOUT STRATEGY & FLOW

Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 12 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.

Chest to bar Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.

Monkey Wrench

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row (build speed throughout)

then…

2 Rounds:

5 Pushups

10 Broad Jumps

15 Banded Good Mornings

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

Metcon

Metcon (Time)

3 sets of:

3 Rounds

14/12 Calorie Assault Bike

11 Deadlifts (185/125)

-Rest 1:1 between sets-
Rx+:

3 sets

3 Rounds

14/12 Calorie Assault Bike

7 Deadlifts (315/225)

-Rest 1:1 between sets-

TARGET SCORE

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

Stimulus today is high intensity. Complete 3 rounds of this couplet three separate times with a 3 minute rest between sets. Each set is scored by time.

We Definitely want to see you push the pace here. Make sure the weight is movable and bike is always reset and ready to go.

WORKOUT STRATEGY & FLOW

Assault bike: Calorie requirements are lower in this workout so you athletes can push the pace on the bike. The lactate build up from the bike will affect the legs in the deadlift which will affect drive and stability. Additionally, bracing will also be challenging due to shortness of breath from the bike. Ramping the bike up quickly for 4-6 seconds and coasting down to a cruising effort to finish off the calories will help put athletes in a good place for deadlifts. Goal should be to finish the bike around 50 secs or less each round.

Deadlifts: Weight selected should not be higher than 70% 1RM. You should be able to do their selected weight unbroken but may choose to break it up into 2 sets due to leg fatigue from the bike. Keep good positioning by pulling the hips down and driving with the legs on each rep. Many will be tempted to hinge at the waist and do more of a straight leg deadlift, causing unnecessary loading on the low back. Don’t do this!

Try to get off the bike and get right to the bar. Safety is top priority so be aware if you begin to break down and be quick to make adjustments on weight to keep moving forward .

Accessory Work

Metcon (No Measure)

3 Sets:

10 Alt. Db Bench Press

100’ OH Db Carry

10 Cossack Squats/Side

The Distance

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

25/20 Calorie Run

5 hanging scap retraction

10 kip to swing

15 box step ups

10 Alt. V-Ups

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

Front Squat (5 x 3 @ 80%+)

5 Sets of 3 @ 80%+ of 1-RM

Take 5-8 Minutes to build to your working weight then complete 5 sets of 3 across in weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Toes to Bar

15 Burpee to Bar (6in)

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

30 Handstand Push Ups

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

15 Burpee to Bar (6in)

15 Toes to Bar
Rx+:

15 Minute AMRAP

25 Toes to Bar

15 Burpee to Bar (6in)

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

50 Strict HSPU

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

15 Burpee to Bar

25 Toes to Bar

TARGET SCORE

Target Rounds: 1+

STIMULUS and GOALS

Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.

This is a fun little chipper workout!

WORKOUT STRATEGY & FLOW

Toes to bar: Work off reps in manageable sets for your specific capacity (meaning avoid going to failure). Fast, quick sets on the bar will work well for some. If you feel good and want to go for a big set then go for it!

Burpees to 6 in target: Perform burpees under a bar that is 6 inches from their max reach when standing tall with arms extended overhead. For those of you who cannot find a bar of the right height, have them use the closest size available or adjust muscle up rings to height. The goal is trying to move non-stop at a controlled pace that doesn’t blow the heart rate up.

Dumbbell Step ups: Use 1 dumbbell (50lb/35lb). Pick a load you can do 25 in 1-2 sets while fresh. There’s no grip standard for the dumbbell but you must keep one hand in contact with the Dumbbell at all times. The Dumbbell cannot be assisted (propped on) by the leg stepping up. Standards are starting with both feet on the floor and ending with both feet on the box and standing at full extension. You must alternate the leg they step up with on each rep.

Strict (or regular) Handstand Push Ups: Perform a version so you can complete at least 5+ reps unbroken. breathe out when kipping the HSPU to help keep core engaged and prevent over extension.

Back 2 Good

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

300 M. Run

10 V Ups

10 Hollow Rocks

0:30 Handstand Hold

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)

In a team of 3, partitioning reps as desired, complete AMRAP 24 of:

16 Box Jump-Overs (24/20)

12 Wallballs (20/14)

8 Man-Makers (50/35)

*20/15 Calorie SkiErg