Square Dance

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Cardio

10 Banded Good Mornings

8 Pushups

6 Alt. V-Ups (per side)

4 Broad Jumps

2 Inchworms

Weightlifting

Bench Press (6 x 5 (Build every 2 sets))

Complete 6 sets of 5 Bench Press.

*Build in weight every 2 sets.

Example Sets:

1/2 – #155

3/4 – #185

5/6 – #205

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

21/16 Calorie Row

15 American KB Swings (53/35)

9 Toes-to-Bar
TARGET SCORE

Target Time:

Sub 8:00

Time Cap: 12:00

STIMULUS and GOALS

Notes: Stimulus today is to be a quick, but intense workout. The reps are intentionally low so that you can maintain larger sets.

Make sure to get your breath between movements and to try to move consistently through the three round.

WORKOUT STRATEGY & FLOW:

Row: The pace should be quick here. Shorter time domain should allow for higher effort.

American KB Swings: Generate the force with your hips and finish the movement with your arms.

T2B: Go for larger sets here, your grip is going to be taxed from the KB swings.

Dreaming

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Move for Quality, 8 Minutes of:

1 Minute Ski (start easy and build intensity throughout)

10 Strict DB Press (light)

5 Burpees

5 Spiderman lunge stretch (each side)

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 (7 Rounds for time)

Complete 7 sets (1 Set every 3:00):

6 Handstand Pushups

12/9 Calorie Bike

6 Deadlift (255/165)
TARGET SCORE

Target Time each set: sub 2:00

Time Cap each set: 2:30

STIMULUS and GOALS

This is a high intensity interval based designed to get your heart rate high and keep you moving with built in rest.

WORKOUT STRATEGY & FLOW

Handstand Pushups:

Lower number of reps here, if you need to break do so starting from the beginning. Quick, fast sets with minimal rest when possible.

Bike: Move FAST here, especially at the beginning of the bike.

Deadlifts: This should be a moderate/heavy to heavy weight since the reps are lower here.

*Weight should be ideally less than 80% of max. Singles are ok, if you can stay moving and consistent with solid form here.

Accessory Work

Metcon (No Measure)

3 Rounds:

1:00 Handstand Hold

1:00 Bar Hang

1:00 Plank

1:00 Bear Hug Hold (150/100)

*Rest as needed between movements so that you can go unbroken.

Blinding Lights

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 M. Row

then…

2 Rounds:

10 hanging scap retractions

5 kip to swing

5 inchworms

5 pike push ups

5 lateral box step ups (each side)

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

3 Front Squats + 4 Back Squats (E2MOM x 5: (3+4))

3 Front Squat-Rack it right into-4 Back Squats
Every 2:00 complete 3 Front Squats + 4 Back Squats.

*Weight is across all sets

*Weight should be approximately 75% of your max FRONT SQUAT.

*Chest tall, drive through your heels out of the bottom.

*Remember to focus on breathing. Fill the diaphragm and press out through your midsection.

Metcon

Metcon (2 Rounds for reps)

Complete 2 Sets of the following:

AMRAP 5:

4 C2B Pullups

8 Alt. DB Clean & Jerks (50/35)

12 Alt. Pistols

-Rest 2:00-
Rx+: Bar MU

Scotty Doesn’t Know

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Rounds of:

10 Pushups

10 Squat Jumps

10 PVC Passthroughs

10 Ring Rows

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following for time, alternating movements:

AMRAP 7:

7 Calorie Run

7 Pullups

7 DB Front Squats (50/35)

-Rest 3:00-

AMRAP 7:

7 Calorie Bike

7 DB Clean & Jerks (50/35)

7 Burpees over the DB

-Rest 3:00-

AMRAP 7:

7 Calorie Row

7 DB Bench Press (50/35)

7 Box Jumps (24/20)

Sandstorm

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Ski

20 Plate Hops

15 Banded Good Mornings

10 DB Strict Press (Light)

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

Shoulder Press (5,4,3,2,1)

Strict Press: (10 Minutes)

– 5,4,3,2,1

* Rest 60 seconds in between sets.

*Record your last weight (heaviest single)

Use 5 sets to work up to a heavy single

Example Sets

Set 1:

5 reps @ 95#

-rest 60 seconds-

Set 2:

4 reps @ 105 #

-rest 60 seconds-

Set 3:

3 reps @ 115#

-rest 60 seconds-

Set 4:

2 reps @ 125#

-rest 60 seconds-

Set 5:

1 reps @ 135#

-rest 60 seconds-

Based off of 135# goal weight

Deadlift (8,6,4,2)

Deadlift: (10 Minutes)

– 8,6,4,2

* Rest 60 seconds between

Build in weight each set.

Record your last weight (heaviest double).

Use 4 sets to work up to a max

Example Sets

Set 1:

8 reps @ 275#

-rest 60 seconds-

Set 2:

6 reps @ 315 #

-rest 60 seconds-

Set 3:

4 reps @ 335#

-rest 60 seconds-

Set 4:

2 reps @ 365#

Based off of 365# goal weight

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TARGET SCORE

Target Time: 8-10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is designed to be a simple workout with high intensity.

Push to your limitations and pray it’s a good day on double-unders! 😀

WORKOUT STRATEGY & FLOW

Double Unders: As stated above unbroken is the goal. Focus on keeping the shoulders relaxed and not going beyond your comfort pace. Each mess up is always costly with time so take the extra second or two between movements to gather yourself and prepare.

Situps: This is where the burn comes in. Move consistently and try to have constant movement. Breath at the top and and keep the eyes fixated on something in front of you to avoid whiplash.

Can’t Tell Me Nothin’

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

200m Ski (OR Row)

8 hanging scap retractions

4 kip to swing

8 goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)

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

Snatch High Pull + Power Snatch + Snatch (5 x 1)

*Touch-n-go on the complex
– 2 sets @ 70% 1 RM Snatch

– 3 sets @73% 1 RM Snatch

* Rest 90 seconds between sets

Metcon

Metcon (4 Rounds for reps)

EMOM 12: (4 Rounds)

1- 10 Ring Dips

2 – 15/12 Calorie Ski

3 – 20 Pushups

Party Like A Rockstar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

20/15 Calorie Bike

10 single leg kettlebell RDLs (light/moderate) (each side)

5 inchworms

10 Russian kettlebell swings (moderate)

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 (4 Rounds for reps)

Complete 4 Sets for Max Reps: (AMRAP 4 + Rest 1):

3 Cleans (185/125)

6 Burpee Box-Jump Overs (24/20)

9 Reverse Lunges (each leg)

Accessory Work

Metcon (No Measure)

3 Sets:

1:00 Easy Ski

10 Weighted Pull-Up (moderate/heavy weight)

1:00 Easy Bike

50’ Banded Side Step (each way)