California Love

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Cardio

10 Goblet Squats

8 Ring Rows

6 Inchworms

Metcon

Metcon (2 Rounds for reps)

With a partner, complete 2 sets:

12 Minute AMRAP:

150 Double Unders

75 Wallballs (20/14)

10 Rope Climbs

Max Burpee Box Jump Overs (24/20) in remaining time

-Rest 6:00 between sets-

*Partner 1 starts on the AMRAP.

**Partner 2 must complete 12/9 calorie Assault Bike before switching in.

***Partners must always complete 12/9 calorie bike before switching.

Surrender

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

15 Calorie Bike

15 Calorie Ski

2 Rounds of:

10 kip to swing

10 Ring Rows

10 Half-Kneeling Single-Arm DB Press

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 x 3 – Ascending)

Push Press:

– 5×3 (add weight each set)

* Rest 90 seconds between *

*NO redip, squeeze your quads and your glutes and drive the bar off your shoulders from the dip!

How to approach the lifts

Build in weight each set.

Record your last weight (heaviest triple)

Use 5 working sets to build up to a Heavy 3

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

24/18 Calorie Row

12 Toes-to-Bar

Bring ‘Em Out

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :30/:30 Row

then…

2 Rounds:

5 push up to downward dog

5 burpees

5 Single Leg barbell RDLs (empty bar or very light weight) (each side)

Weightlifting

Thruster (5 x 3 (Ascending) E:90)

Complete 5 Sets of 3 (unbroken)

*One set every :90

Metcon

Metcon (Time)

“The Thirties”

30 of something

30 of something else

30 of another thing

30 of the last thing
*You’ll find out tomorrow! 😀

Engine Rx – 02022021

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

2 Minute Jog

2 Minute Bike

2 Minute Banded Hip Distraction

2 Minute Ankle Distraction

Metcon

Metcon (Calories)

Assault Bike & Run:

3 sets:

90sec run at fast pace, 45sec recovery spin (bike),

90sec run at fast pace, 45sec recovery spin (bike),

90sec run at fast pace, 45sec recovery spin (bike),

90sec run at fast pace, 45sec recovery spin (bike)

-Rest 4min b/t sets-

Not Meant to Be

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5:00 cardio (easy) (your choice)

-straight into-

2 Sets:

10 alternating v ups

10 plate hops

10 hanging scap retractions

10 kip to swing

0:30 side plank (each side)

then…

Snatch Warmup: 2 Rounds

7 Reps of ALL movements (PVC then empty bar)

1-High Hang Snatch Pull

2-BTN Snatch Grip Strict Press

3-High Hang Snatch

4-Hang Muscle Snatch

5-Hang Power Snatch

6-Power Snatch

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

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Accessory Work

Metcon (No Measure)

3-4 Rounds:

5 High Box Jump

10 Single Leg RDL R/L

15 Banded Hip Bridge

Rich Girl

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Easy Cardio

6 DB Suitcase Deadlift (per side)

6 Single Dumbbell Strict Press (per side)

6 Banded Squats

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

Gymnastics

Metcon (AMRAP – Reps)

“Gymnastics Capacity”

EMOM 10:

6 Strict Pullups/Pullups/Chest-to-Bar/Ring Row/Muscle-Ups

*Movement choice is yours

**Pick a movement that you can complete 6 every minute for 10 minutes.

***Does not have to be unbroken

Metcon

Metcon (Time)

4 Rounds for Time:

12 Double Dumbbell Power Cleans (50s/35s)

12 Double Dumbbell Push Press (50s/35s)

12 Double Dumbbell Front Squats (50s/35s)
TARGET SCORE

Target Time: 10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

The Stimulus is moderate pacing while trying to keep movements unbroken and rest between sets.

Use the clock as a pace setter and try to keep rounds consistent.

WORKOUT STRATEGY & FLOW

Dumbbell Power Cleans: Weight needs to be light where unbroken is maintainable for the majority of the rounds. Muscle clean or dip under is fine just make sure to drive with legs and be aggressively fast with the hips and elbows. Only one end of the dumbbells has to make contact with the floor (bottom) and shoulders (top). We recommend hitting 11 reps, set down and rest before hitting last clean then transition straight into the Push Press.

Push Press: Whatever weight you clean is the weight you push press. Keep the elbows in front and utilize the hips as much as possible to launch the dumbbells overhead. Make sure to breathe at the top of each rep and

***No Push Jerk!.

Dumbbell Front Squats: Place on shoulders or stand up but must keep contact with handles when squatting. We want the same mentality here as with the other dumbbell movements, just close your eyes and keep squatting. Smooth and controlled reps will help maintain a steady heart rate rather than pumping through and getting all out of whack.

Rest between the movements with a goal of 10-20 seconds or less.

The Best of You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Assault Bike

1:00 Easy

then…

4x :20/:10s

then…

2-3 sets

8 Pushups

8 Cossack Squats/side

8 Banded Lat Pulldowns

0:20 handstand hold

then…

2:00 Banded Shoulder Distraction

2:00 Banded Hip Distraction

Metcon

Metcon (Time)

With a partner, complete the following for time:

50 Calorie Bike

10 Rope Climbs

40 Calorie Bike

20 Synchro Pullups

30 Calorie Bike

30 Devil Press (50/35)

20 Calorie Bike

40 Synchro Wallballs (20/14)

10 Calorie Bike

50 Box Jump-Overs (24/20)

The End of Heartache

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:30 Run

1:30 Bike

then…

2 Rounds:

10 Suitcase Deadlifts (5/side)

10 KB Strict Press (5/side)

10 AbMat Situps

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 (10 x 1 (Every :90 seconds))

Power Clean + Jerk:

– 3 sets @ 65% 1RM

– 2 sets @70% 1RM

– 2 sets @ 75% 1RM

– 2 sets @ 80% 1RM

– 1 set @ 80% +1RM

*Complete 1 set every :90 seconds.

Metcon

6 Minute Max Distance Row (Distance)

*This is a MAX effort row for 6 minutes

*Score is distance rowed in the 6 minutes.
*Come out fast and try to hold on. This is a mid-distance row.

*Don’t try to pace and then finish hard the last minute, this is an all out row.