I Write Sins Not Tragedies

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Row (increase intensity each round)

7 single arm dumbbell thrusters (each side) (moderate weight)

7 Strict Pull-ups

10 V-Ups

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 (2 Rounds for time)

2 Sets:

21/16 Calorie Row

15 Thrusters (95/65)

9 Strict Pullups

15 Thrusters (95/65)

21/16 Calorie Row

-Rest 5:00 between sets-
TARGET SCORE

Target Time each set: 8 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

The focus is steady, moderate pacing across all sets while training to maintain a relatively high intensity.

Maintain a consistent pace to stay within the target time.

WORKOUT STRATEGY & FLOW

Row: With this being the start/finish of each set we will attack both Rows differently. First Row should be approached with moderate intensity and focusing on not blowing up the lungs and body. Second row is all about finishing strong with what’s left in the tank. Both rows should ideally be completed under 75 secs.

Thrusters: Weight on thrusters needs to be set where we can maintain unbroken or 2 sets at most, through all of the workout. Be explosive with each rep and focus on breathing at the top while relaxing the grip before the strict pullups.

Strict Pullups: Stay strict on these, no hip pop to help here.

Listen to your body and don’t rush to the bar after the thrusters, take a few extra breaths and make sure you can hang on. Better to be safe and take the extra time needed instead of jumping back up and failing.

RomWOD

RomWod for 1/18/2021 if you have the time!

Can’t Get Enough

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10 AMRAP:

1:00 Row (start easy and build in intensity each round)

10 Ring Rows

10 Pushups

10 Reverse Lunge w/Twist

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following, alternating FULL ROUNDS:

AMRAP 9:

5 Pullups

10 SA DB Hang Clean & Jerk (50/35)

-Rest 3:00-

AMRAP 9:

5 Bench Press (135/95)

10 Pistols

Engine Rx – 01162021

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

2 Minutes on each machine. (Easy)

Metcon

Metcon (No Measure)

Ski

5 sets:

15sec sprint

90sec active recovery

No rest b/t reps or sets

-rest 1:45-

Row

5 sets:

15sec sprint

90sec active recovery

No rest b/t reps or sets

-rest 1:45-

Bike Erg

5 sets:

15sec sprint

90sec active recovery

No rest b/t reps or sets

-rest 1:45-

Run

5 sets:

15sec sprint

90sec active recovery

No rest b/t reps or sets

Karate Chop

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 Goblet Squats (light)

10 V Ups

5 Scorpions (per side)

5 Inchworms

Weightlifting

3-Position Clean (4 x 1)

3-Position Clean
Every :90, complete 1 rep of the complex:

3 Position Cleans (High, Above Knee, Floor):

*Aim for approximately 70% of 1-RM Clean.

*You choose the weight, this will go quickly.

Metcon

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP:

200 Wall Balls (20/14)

150 GHD Or AbMat Situps

100 Burpee Box Jump-Overs (24/20)

then…

Max Calorie Row in remaining time

*Partner must do 50 double unders or 100 Single-Unders to switch in (Perform while the other person is working)

Footsteps

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

3 Sets:

8 Broad Jumps

4 Inchworms

8 Kipping Swings

Followed By: Class Warmup w/PVC or Empty Barbell

Snatch Specific Barbell Warmup (7 Reps of Each)

Snatch Grip Good Mornings

Snatch Grip Push Press

Overhead Squat

Clean Grip Hang Muscle Snatch

Clean Grip Power Snatch

Snatch Balance

Then…

2-3 Warmup Sets of Snatch Complex with ascending weights

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-Position Snatch (5 x 1)

3-Position Snatch

(high hang, mid-thigh, then floor)
3 Position Snatch (High Hang, Above the Knee, 1″ off the Floor) for load:

2 sets @ 70% 1 RM Snatch

2 sets @75% 1 RM Snatch

1 sets @80% 1 RM Snatch

*Complete 1 set every 2:00

Metcon

Metcon (Time)

Complete For Time:

Buy-In: 400 Meter AirRunner

then…

21-15-9

Push Press (95/65)

Toes-to-Bar

The Red

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 bike (easy)

-into-

2 Sets:

5 single arm dumbbell clean and jerk (light/moderate) (each side)

5 single arm dumbbell power snatch (light/moderate) (each side)

5 single arm dumbbell deadlifts (light/moderate) (each side)

-into-

2 sets

6 empty bar power snatches

6 empty bar power clean and jerks

6 empty bar deadlifts

Metcon

Metcon (3 Rounds for reps)

With a partner, complete AMRAP 4 minutes:

6 unbroken Power Snatches (95/65) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

6 unbroken Power Clean and Jerks (115/85) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

8 unbroken Deadlifts (185/125) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)
STIMULUS and GOALS

This workout is focused on light weight barbell cycling, as well as, building assault bike capacity. This style of workout forces you to maintain intensity through various modalities and stimulus.

WORKOUT STRATEGY & FLOW

Barbell movements: These sets are all to be done in the required unbroken sets. If you are doing it as an individual, imagine that your rest is as long as a partner would take to do 6 reps.

Be smart before you pick up the bar each time and try to hit the unbroken sets on consistent intervals (i.e. every 40 seconds). Then push the gas at the end of the 4 minutes!

Assault bike: The bike will get challenging, switch often to prevent heart rate spikes!

Rx+:

AMRAP 4 minutes

6 unbroken Power Snatches (115/85) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

6 unbroken Power Clean and Jerks (135/95) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

8 unbroken Deadlifts (225/155) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

Accessory Work

Metcon (No Measure)

2-3 Sets:

20 Alternating V-Ups

1:00 Side Plank Right

20 Alternating V-Ups

1:00 Side Plank Left

99 Problems

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Cardio

1:00 Couch Stretch/side

then…

2 Rounds of:

10 Pushups

10 Jumping Squats

10 Scorpions

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

Paused Back Squat + Back Squat (10 x 1 @75% (EMOM Across))

5 Second Paused Back Squat + Back Squat (no tempo)
*10 sets of: 1 Paused Back Squat + 1 Back Squat @ 75% of Back Squat (same as last Monday)

**Here is the tempo for today: (paused squat only)

10X1 (1 second down, 5 second pause in bottom, explode up, 1 second pause before the back squat)

***Weight is ACROSS all sets, just like last week***

Metcon

Metcon (4 Rounds for reps)

Complete the following:

Alternating every :90 for 12 Minutes (4 Rounds):

1 – 25/20 Calorie Row

2 – 15 DB Bench Press (50/35)
Scoring: (All reps completed)

Male – 40 Reps/Round

Female – 35 Reps/Round

STIMULUS and GOALS

This is a moderate time domain workout that combines a full body pulling movement with a strict upper body press.

WORKOUT STRATEGY & FLOW

Row: Push yourself on this to give yourself some rest before picking up the DBs for the Bench Press.

DB Bench Press:

If you know you are going to have to break at some point during the workout, do so from the beginning.

These are going to be much harder than expected especially if you have to push to complete the row in the timeframe.

Mo Bamba

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5 min warm-up easy assault bike

10 jumping squats every minute

-into-

3 Sets

9 hanging scap retraction on rings

6 kip to swing on rings

3 Ring Dips

5 single arm dumbbell thruster (each side) (light weight)

50 single unders

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete the following in 30 minutes:

Max Distance on the AirRunner (Switch every 400 M.)

Max Rounds of:

40 Double-Unders

30 Box Jumps (24/20)

20 DB Thrusters (50/35)

10 Strict Pullups