Money In the Grave

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

12/9 Calorie Ski (OR Row)

12/9 Calorie Bike

10 alternating v ups

10 hollow rocks

10 hanging scap retractions

5 kip to swing

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

Skill Work

-Getting T2B

-Linking T2B

-Efficiency in the T2B

https://www.youtube.com/watch?v=nD0K8GvZP9E

Metcon

Metcon (3 Rounds for reps)

On a running clock, complete the following AMRAPs:

AMRAP 5 Minutes (0:00-5:00)

12/10 Calorie Assault Bike

10 Toes to Bar

-straight into-

AMRAP 5 Minutes (5:00-10:00)

12/10 Calorie Assault Bike

3 Bar Muscle Ups (OR 5 Burpee Pull Ups)

-straight into-

AMRAP 5 Minutes (10:00-15:00)

12/10 Calorie Assault Bike

10 Toes to Bar

3 Bar Muscle Ups (OR 5 Burpee Pull Ups)
Target rounds set 1 & 2: 3+

Target rounds set 3: 2.5+ rounds

STIMULUS and GOALS

Stimulus for the 3 workouts is maintaining a moderate intensity while establishing a pace early.

Your Goal should be consistent round times

WORKOUT STRATEGY & FLOW

Assault Bike: Intensity should be moderate to moderate high with a goal time under 45 seconds.

*Ramp up the bike in the first 5-6 seconds, then settle into a controlled pace. When within 2-3 calories of finishing look to wind it down to recover going into the next movement.

Toes to Bar: Legs and lungs will hurt at first and then grip fatigue will start to set in.

Whatever your skill level is, break sooner than you think!

Make sure to use a 5-10 second buffer after the bike to chalk up and utilize that big swing with a fast kick.

Bar Muscle Ups: Goal is unbroken! It will take more energy and time to break and restart.

Be sure you are ready to make the commitment before jumping up to the bar. Breathe at the top of each rep while being explosive in the kip.

Rx+:

AMRAP 5 Minutes (0:00-4:59)

15/12 Calorie Assault Bike

15 Toes to Bar

-straight into-

AMRAP 5 Minutes (5:00-9:59)

15/12 Calorie Assault

5 Bar Muscle Ups

-straight into-

AMRAP 5 Minutes (10:00-14:59)

15/12 Calorie Assault Bike

15 Toes to Bar

5 Bar Muscle Ups

*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at.

Accessory Work

Metcon (No Measure)

2 Sets:

15 Hip/Back Extensions (GHD)

15 Single Leg Kettlebell Deadlifts (each side) (light/moderate weight)

15 Single Arm KB Reverse Lunges (each side)

RomWOD

Come With Me Now

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4:00 easy cardio (your choice)

-then-

2-3 sets:

5 Single-Arm DB Thrusters (per arm)

5 Single-Arm DB Sotts Press (per arm)

10 Banded Good Morning

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 (6 x 4 (Ascending))

*Build in weight across all six sets.

*Percentages should be approximately:

1-75%

2-80%

3-83%

4-85%

5-88%

6-90%+

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Rx weights: 45/35

Heat Wave

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

300m Ski (build intensity each round)

10 Ring Row

5 Single Arm kettlebell presses (moderate) (Each side)

5 Single Arm Russian kettlebell Swings (moderate) (Each side)

5 Front rack single arm kettlebell step back lunges (moderate) (Each side)

5 Front rack single arm kettlebell waiters squats (moderate) (Each side)

Metcon

Metcon (3 Rounds for reps)

In a team of 3, alternating movements, complete the following:

AMRAP 9:

15/12 Calorie SkiErg

10 Box Step-Overs (24/20) (50/35)

-Rest 3:00-

AMRAP 9:

15/12 Calorie Run

10 Toes-to-Rings

-Rest 3:00

AMRAP 9:

15/12 Calorie Bike

10 American KB Swings (70/53)

Engine Rx – 02132021

Crossfit North Cloud – Engine Rx

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Warm-up

Metcon

Metcon (Time)

Ski & Row

6 sets:

20/16 Calories (Fast)

-Rest :90-

15/12 Calories (Faster)

-Rest :90-

12/10 Calories (Fastest)

-Rest :90-

*Alternate each set between the respective machines (i.e. Row set 1, Ski set 2…..)

**Score is total time to complete.
TARGET SCORE

Target Time each set: 7 minutes 30 seconds (including rest)

Time Cap each set: 9 minutes

STIMULUS and GOALS

This is about building intensity and volume on the machines with enough rest to continue to attack each interval with intensity!

Cold As Ice

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets:

1:00 Bike (build intensity each round)

10 empty bar overhead squats

50 single unders

25 plate hops

5 empty bar thrusters

Weightlifting

Power Clean + Push Jerk (2 x (2+2), 2 x (2+1))

Power Clean to Parallel with 1 second pause in receiving + Push Jerk

– (2+2) x 2 sets @ 70% 1RM Clean

– (2+1) x 2 sets @75% 1RM Clean

– rest 60 seconds between sets –

Deadlift (4×4 @ 100% of 1-RM Clean (Across))

-Rest 60 seconds btwn. sets-

Metcon

Metcon (Time)

Complete the following for time:

3 Rounds

10 Overhead Squats (115/75)

50 Double Unders

-Straight into-

3 Rounds

10 Thrusters (75/55)

50 Double Unders
Target Time: sub 9 minutes

Time Cap: 12 minutes

Rx+:

3 Rounds

10 Overhead Squats (135/95)

50 Double Unders

-Straight into-

3 Rounds

10 Thrusters (95/65)

50 Double Unders

STIMULUS and GOALS

Stimulus is a moderately high intensity.

This is an open style workout aiming for unbroken reps and short breaks.

We want No hesitation on movement or weight just launch the bar up and hit the double unders like you are on fire!

WORKOUT STRATEGY & FLOW

you may only use 1 barbell for the workout. You can load the barbell however you like (i.e. 15+10+10 for easier transition)

Overhead Squats: Aim to keep these unbroken. Make sure to keep the grip relaxed overhead and core tight. You can squat snatch the first rep if able.

Thrusters: Aim to keep these unbroken as well. They are light, but will definitely burn from the previous Overhead squats. Keep the grip relaxed and make sure to fire the hips on the way up to utilize the strength of your legs.

**weight should be light on these.

Double unders: Aim to keep these unbroken with relaxed shoulders. Focus on your breathing here. Stay light on the balls of your feet during each repetition and aim for consistent reps the entire workout.

Heat of the Moment

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Ski

10 V Ups

10 Hanging Scap Retractions

5 Suitcase Deadlifts

10 Banded Good Mornings

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Deadlift + Power Snatch + Snatch ((3+2+1) x 5)

– 2 sets @ 73% 1 RM Snatch

– 3 sets @75% 1 RM Snatch

* Rest 60 seconds-ish between sets

Metcon

Metcon (Time)

Complete For Time:

15/12 Calorie Bike

30 Box Jump Overs (24/20)

15/12 Calorie Row

30 DB Snatch (50/35)

15/12 Calorie Row

30 Box Jump Overs (20/20)

15/12 Calorie Bike

Never Again

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15/12 Calorie Bike

10 Banded Air Squats

5 Push-up to Downward Dog

10 Upright Row

Metcon

Metcon (Time)

“Double” Task Tabata

200 reps for time, following the pattern:

40 seconds of Pullups

-Rest 20 seconds-

40 seconds of DB Bench Press (2×50/35)

-Rest 20 seconds-

40 seconds of AbMat Situps/GHD

-Rest 20 seconds

40 seconds of Wallballs (20/14)

-Rest 20 seconds-
Target Time: 12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

Stimulus for workout is moderate intensity. You have 200 eps total to complete and those are worked off in each of the four movements.

10 pullups, 12 bench, 8 situps, and 10 wallballs would equal 40 total reps. You should keep a continuous rep count through rounds until you get to 200 total reps.

You should be strategic in how you chip away at reps and keep sets in manageable amounts without going to failure on any one movement. Set clock to intervals.

WORKOUT STRATEGY & FLOW

Pullups: Aim to keep these in maintainable sets.

DB Bench: Move quickly, but do not burn out or go to failure on these!

Sit ups: Aim to keep these unbroken. Throw those arms to make it easier each rep.

*Go for big sets here!

Accessory Work

Metcon (No Measure)

3 Rounds:

15 Glute Bridges

15 Banded Good Mornings

30 Step Back Lunges

Starboy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4:00 Easy Cardio

Then…

15 American KB Swings

15 Scorpions

10 Broad Jumps

10 Lunge w/Twist

5 Inchworms

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Metcon

The Chief (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135/95

6 Push-Ups

9 Squats

Rest 1-minute

Repeat for a total of 5 cycles

*Do NOT pick up where you leave off each cycle. Start from the beginning each time.