So Fresh, So Clean

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of: (10 Minutes)

1:00 Row or Ski

6 Goblet Squats

12 Banded Good Mornings

6 Strict DB Press (each arm)

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

Hang Clean (5 x 3 (1 Set every 2:00))

3 Cleans From the Above the Knee:

– 2 sets @ 70% 1RM Clean

– 2 sets @ 75% 1RM Clean

– 1 set @ 80%+

* Rest 2 minutes between sets

Metcon

Metcon (Time)

3 Rounds for Time:

12 Calorie SkiErg

9 Burpees

6 Deadlifts (225/155)

-Rest 3:00-

For Time:

36 Calorie SkiErg

27 Burpees

18 Deadlifts (225/155)
TARGET SCORE:

Target Time each set: sub 6 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS:

The Stimulus for todays workout is high intensity for both sets. You will have a 3:00 rest between with a shorter workout so that means we can push the pace a little faster than normal and recover the best we can between.

The First workout is “Rounds” and the second workout is “Chipper” style but with the same movements and total reps. Let’s see if we can have matching times with 2 different rep schemes.

WORKOUT STRATEGY & FLOW

SkiErg:

Use full body on this, the distance is shorter on this workout so push the pace and coast the last few pulls to catch your breath before moving into the burpees.

Burpees: We want to attack these at a steady pace that won’t completely throw our heart rate out the door. Yes we want to be aggressive, but at a pace that allows us to only need a 5-10 second breather (or less) before picking up the bar for deadlifts.

Remember, stay low and we recommend stepping up (alternating legs) to save the back and then a quick jump before coming back to the ground.

Deadlift: Weight should be selected where you can hit 10 reps unbroken comfortably (under 65% 1RM).

The first workout with these should be unbroken sets. The second workout should be 2-3 sets.

Remember to pull your shoulders back and drive your heels into the floor…

“Push the floor away, don’t try to lift the bar off the ground.”

Monkey Wrench

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Row

10 Single Arm Kettlebell Step Back Lunges + Press

8 hanging scap retractions

6 kip to swing

4 strict pull 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

Weightlifting

2 Strict Press + 4 Push Press (5 x 1 (E2MOM x 5))

Complete without racking the bar:

2 Strict Press (no dip) directly into 4 Push Press (dip/drive/press)
Every 2 Minutes for 10 Minutes:

Complete 1 Rep of the Complex

-Keep torso tall during the dip and take a pause overhead to regroup if needed. don’t pause at shoulders!

-The weight is going to be light on this, the goal is to start light and build to a “heavy” 1- Rep

-There should be no fails on this!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

Buy-In: 1000 M. Row

In remaining time:

12 T2B

12 Single-Arm DB Cleans (50/35)

12 Chest-to-Bar Pullups
Rx+: 6 Bar Muscle-Ups

I Believe In A Thing Called Love

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Bike

-then-

2 Sets:

250m Air Runner

10 empty bar power snatches

10 empty bar power clean and jerks

10 Ring Rows

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 (3 Rounds for reps)

On a 23 Minute Clock:

0:00-3:00

250 Meter Air Runner

Max Rope Climbs (4 Strict Pullups)

-Rest 1:00-

4:00-7:00

250 Meter Air Runner

Max Clean and jerks (135/95)

-Rest 1:00-

8:00-11:00

250 Meter Air Runner

Max Power Snatches (135/95)

-Rest 1:00-

12:00-15:00

250 Meter Air Runner

Max Rope Climbs (4 Strict Pullups)

-Rest 1:00-

16:00-19:00

250 Meter Air Runner

Max Clean and jerks (135/95)

-Rest 1:00-

20:00-23:00

250 Meter Air Runner

Max Power Snatches (135/95)
TARGET SCORE

Score is reps each set

Target reps sets 1 &4: 3+

Target reps sets 2, 3, 5 & 6: 6+

SCORING:

“Round” 1: Total Rope Climbs (divide PU by 4)

“Round” 2: Total Clean & Jerks

“Round” 3: Total Power Snatches

STIMULUS and GOALS

This is a play on a crossfit.com workout.

We want you to work on a fast running pace that you can hold onto each workout while not having to rest before beginning work after each run.

WORKOUT STRATEGY & FLOW

Run: We want a fast (75-80%+ intensity) for each run, but be able to begin performing work once you finish the last meter. Stay upright and keep the shoulders relaxed here. You should have at least 60 seconds of work after each run.

Rope Climbs: Let’s see how quickly you can complete reps and how high up the rope you can get with the jump and each pull! You will be limited on time so move fast here!

Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds.

*Redip under each rep for the push jerk to cycle faster.

Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty.

*Set your upper back and pull fast!

Rx+:

23 Minute Clock

0:00-3:00

325 Meter Air Runner

Max Rope Climbs

-Rest 1:00-

4:00-7:00

325 Meter Air Runner

Max Clean and jerks (155/105)

-Rest 1:00-

8:00-11:00

325 Meter Air Runner

Max Power Snatches (155/105)

-Rest 1:00-

12:00-15:00

325 Meter Air Runner

Max Rope Climbs

-Rest 1:00-

16:00-19:00

325 Meter Air Runner

Max Clean and jerks (155/105)

-Rest 1:00-

20:00-23:00

325 Meter Air Runner

Max Power Snatches (155/105)

Accessory Work

Metcon (No Measure)

8-12 Minute EMOM:

Odd: Max Effort Handstand Hold

Even: Easy Ski (OR Rest)

Engine Rx – 01052021

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

Row:

1:30 easy:

30 moderate

1:00 easy

:30 moderate/fast

:30 easy

0:30 fast

Metcon

Metcon (No Measure)

Assault Bike & Ski:

3 sets:

90sec Ski at fast pace, 60sec bike at fast pace,

Rest 1min,

75sec Ski at fast pace, 45sec bike at faster pace,

Rest 1min,

60sec Ski at fast pace, 30sec bike at fastest pace,

-Rest 3min b/t sets-

Dirty Little Thing

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Cardio (Bike/Row/Run/Ski)

7 Cossack Squats (each side)

7 Inchworms

21 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

Weightlifting

Back Squat (10 x 3 @ 75% (EMOM))

Weight is ACROSS – Same on all 10 sets

Complete EMOM 10:

– 10 sets x 3 reps @75% 1RM Back Squat

Metcon

Metcon (Time)

Complete For Time:

25/20 Calorie Assault Bike

25 Push ups

50 Air squats

100 Double-Unders

50 Air squats

25 Push ups

25/20 Calorie Assault Bike
TARGET SCORE

Target Time: Sub 10 Minutes

Time Cap: 13 minutes

STIMULUS

This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets.

WORKOUT STRATEGY & FLOW

Calorie Assault Bike: Let’s hold moderate/fast on the front and back end. 350/300+ watts is a good starting place for intensity if you are comfortable on the bike.

Push Ups: This should be a manageable number, small sets if needed!

Work on engaged scaps and short rest breaks before major muscle fatigue.

Double Unders: Don’t burn out, but push for big sets if possible!

Focus on forceful wrist movement and relaxed shoulders.

Air Squats: These should be smooth and unbroken if you can!

2-3 sets at most for the entire workout.

Accessory Work

Metcon (No Measure)

3 Sets:

1 Minute Hollow Hold or Rock

– :30 Rest-

1 Minute Superman Hold or Rock

– :30 Rest-

Regulators

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike

Then…

3 Rounds:

8x Half-Kneeling DB Strict Press

8x Banded Air Squats

8x Ring Rows/Strict Pullups

Metcon

Metcon (Time)

In a team of 3, complete:

150 Calorie AirRunner

60 Man-Makers (50/35)

Rest 5:00

150 Synchronized DB Snatch (50/35)

150 Back Squats (135/95)
Work can be split as desired.

*First part – 2 people working at once, one on the airrunner and one on man-makers.

*Second part- all three partners working at once.

Accessory Work

Metcon (No Measure)

Alternating EMOM 8: (4 Rounds)

1 – 10 DB Skull Crushers

2 – 20 Lateral DB Flys

2020 Vision

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

2 Rounds:

10 PVC Passthroughs

10 Lunge w/Twist

10 Pushups

10 Banded Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 21:

20 Wallballs (20/14)

21 Calorie Ski

20 Clean & Jerk (135/95)

21 Calorie Assault Bike

20 Pushups

21 Calorie Row

20 American KB Swings (53/35)

21 Burpees

Boys from Oklahoma

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Accumulated Cardio

Then…

2 Rounds:

7 push ups

7 KB Waiter Squats (light) (each side)

7 KB Strict Press (light) (each side)

Weightlifting

Muscle Clean + Tall Clean (3+3 x 3 (Every 2:00))

Muscle Clean + Tall Cleans:

(3+3) x 3 sets

How to approach the lifts:

*You may drop the bar between reps

**This is a skill work. Don’t worry about heavy loading.

Example Sets

Set 1:

3 Muscle Cleans + 3 Tall Cleans @95

-rest 60-90 seconds-

Set 2:

3 Muscle Cleans + 3 Tall Cleans @105

-rest 60-90 seconds-

Set 3:

3 Muscle Cleans + 3 Tall Cleans @115

Based off of a 300# Clean 1RM

Clean and Jerk (2 x 2, 2 x 1 (Every 2:00))

Clean and Jerk:

– 1 set x 2 reps @ 65% 1RM clean and jerk

– 1 set x 2 reps @ 70% 1RM clean and jerk

– 2 sets x 1 reps @ 75% 1RM clean and jerk

Example Sets

Set 1:

2 reps @ 195#

-rest 60-90 seconds-

Set 2:

2 reps @ 210#

-rest 60-90 seconds-

Set 3:

1 reps @ 225#

-rest 60-90 seconds-

Set 4:

1 reps @ 225#

Based off of a 300# Clean and Jerk 1RM

Metcon

Metcon (Time)

Complete For Time:

15-12-9

Single Arm DB Thrusters (50/35) (Each Arm)

Bar Facing Burpees

Pullups
Target Time:

Sub 10 Minutes

Time Cap:

12 Minutes

STIMULUS and GOALS

We are aiming for a steady/moderate pace while trying not to blow up on the first round. Remember to have short breaks as needed.

These types of triplets are always “FUN”, especially with these basic CrossFit movements.

WORKOUT STRATEGY & FLOW

Pull Ups: Use the legs and hips together while being explosive with every repetition.

Bar Facing Burpees: Try using a slightly wider stance going into the burpee…this can result in more efficiency and also avoid unnecessary fatigue in the legs and lower back.

Maintain a constant pace with the burpees that will allow you to keep moving for all 15 reps without resting.

Don’t come out too hot on round 1 with these burpees and get your heartrate too high…Smooth is fast here and you can always go faster in future rounds.

Thrusters:

Explode out of the bottom of the thrusters, the weight should be fairly light and move quickly.

Engine Rx – 12292020

Crossfit North Cloud – Engine Rx

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Warm-up

Warm-up (No Measure)

8x :20/:10 Bike

Then…

1:00 Standing Forward Fold

1:00 Scorpion

1:00 Couch Stretch/Side

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets:

1000 Meter Moderate Pace, 500 Meter Easy Pace

-Rest 2:00-

800 Meter Moderate Pace, 400 Meter Easy Pace

-Rest 2:00-

600 Meter Moderate Pace, 300 Meter Easy Pace

-Rest 3:00 btwn. pace-