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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Have You Ever Seen the Rain? - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (5/11)
Workout
Have You Ever Seen the Rain?
Warm-up
2 Sets:
15/12 Calorie Bike
10 High Hang Power Cleans
10 Front Squats
10 Broad Jumps
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete AMRAP 15:
12/9 Calorie Ski
6 Box Jump-Overs (24/20)
3 Squat Cleans (155/105)
Rx+:
15/12 Calorie Ski
6 Box Jump-Overs (30/24)
3 Squat Cleans (185/125)
Strategy/Goals:
Ski Distance is Short - So ski hard and look to finish quickly.
Box Jump-Overs are low reps, stepping down is highly encouraged for this workout.
Squat Cleans: These are going to be and should be heavy singles today.
Accessory Work
Strict Pull Ups
5 sets: 7-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. Rest 90 sec b/w sets
Lat Pulldowns
5 sets: 8-10 reps.
Increase weight across sets. Works towards moderate/heavy sets. Avoid contact with floor between reps.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 13, 2021
Male Clients
1
Brad
Robert
CrossFit: 5:15 AM
8 + 15
2
Luke
Lister
CrossFit: 5:15 AM
8 + 0
3
Chuck
Lambertz
CrossFit: 6:15 AM
6 + 19
4
Jerry
Sipe
CrossFit: 6:15 AM
5 + 16
5
Jay
Lowell
CrossFit: 5:15 PM
6 + 0
12 row, 20" box 105#
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
7 + 0
2
Stephanie
Hood
CrossFit: 6:15 PM
6 + 0
3
Candace
Lister
CrossFit: 5:15 AM
6 + 17
24inch
4
Mallory
Robert
CrossFit: 5:15 AM
6 + 15
24"
5
Laura
Krier
CrossFit: 6:15 AM
6 + 4
6
Leah
Loring
CrossFit: 6:15 AM
6 + 0
7
Private
CrossFit: 5:15 AM
7 + 4
8
Amber
Lambertz
CrossFit: 5:15 PM
7 + 0
105#, steps
9
Jill
Krier
CrossFit: 5:15 PM
6 + 14
#85
10
Jolene
Pfeil
CrossFit: 6:15 PM
6 + 6
65#, su
11
Angie
Anderson
CrossFit: 6:15 PM
5 + 4
#55
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