Category Archive: Workout of the Day

Monday 21st August 2017


CrossFit North Head – CrossFit

Weighted Step-ups (3×10 20″ box use DB to weight)

Metcon (Weight)

3 sets

Superset

10x Double KB Deadlift

into

2x20m Shuttle Sprint

Rest 1 min

Metcon (Time)

Rx+.

10 Rounds

3 Muscle Ups + 10 Pistols + 5 Strict Deficit HSPU (20/10kg Plates)

REST 1 MIN

Rx.

10 Rounds

1 Muscle Ups + 10 Pistols + 5 Strict HSPU

REST 1 MIN

V1.

10 Rounds

5 C2B Pull Ups + 10 Pistols + 5 Kipping HSPU

REST 1 MIN

V2.

10 Rounds

5 Pull Ups + 10 Bench or band scale Pistols + 5 Box Scale HSPU

REST 1 MIN

Metcon (No Measure)

Boot Camp

*same strength as the class

Met Con.

10 Rounds

10x Ring Rows + 10 Bench or band scale Pistols + 5 Box Scale HSPU

REST 1 MIN

Saturday 19th August 2017


CrossFit North Head – CrossFit

Metcon (Weight)

5 working sets

Power Snatch + Snatch Balance @60-70% max power snatch

(15mins)

Snatch Pull + Snatch

*max for the day in 15mins

5 working sets

Hang Power Clean + Jerk @60-70% max power clean

(15mins)

Clean + Split Jerk

*max for the day in 15mins

Metcon (Time)

Rx.

Teams of 3 – get the work done however you like – one person per station

3km Run

100 Burpee Box Jump Overs 24/20″

100 Power C&J 60/40kg

V1.

Teams of 3 – get the work done however you like – one person per station

3km Run

100 Burpee Box Jump Overs 24/20″

100 Power C&J 50/30kg

V2.

Teams of 3 – get the work done however you like – one person per station

3km Run

100 Burpee Box Jump Overs 20″

100 Power C&J 40/25kg

Friday 18th August 2017


CrossFit North Head – CrossFit

1+ 1/4 Front Squat (max for the day)

one full rep then a 1/4 rep

Front Squat (3×3 @85% of what the above is)

Metcon (No Measure)

Rx.

18min EMOM

1) 15/12 Cal Bike/Ski/Row

2) 50 Double Unders

3) 15 Thrusters 40/30

V1.

18min EMOM

1) 15/12 Cal Bike/Ski/Row

2) 30 Double Unders

3) 10 Thrusters 40/30

V2.

18min EMOM

1) 12/10 Cal Bike/Ski/Row

2) 30 Double Unders

3) 10 Thrusters 30/20

Boot Camp

Same as class V2

Thursday 17th August 2017


CrossFit North Head – CrossFit

Split Jerk (4×2 @80% rest 2mins between)

Dip Jerk (3×2)

Dip and pop

Metcon (Time)

Rx.

In teams of 2 complete:

Accumulate 5km Row

While one partner rows the other does

2 rounds of

5x Pull Up

10x Push Up

15x Squats

*can only change over once partner has completed their two rounds.

V1.

In teams of 2 complete:

Accumulate 5km Row

While one partner rows the other does

2 rounds of

5x Jumping Pull Up

10x Push Up

15x Squats

*can only change over once partner has completed their two rounds.

Wednesday 16th August 2017

CrossFit North Head – CrossFit

Metcon (Weight)

5×1+1 Hang Power Snatch + Power Snatch @70%

Rest 1:30 between sets

Hang Snatch (5×1 @85-100%)

Metcon (Time)

Rx.

3 Rounds

2 Rope Climbs

60 Double Unders

8 Squat Snatch 60/40

REST 3 MIN

REPEAT

V1.

3 Rounds

2 Rope Climbs

60 Double Unders

8 Squat Snatch 50/30

REST 3 MIN

REPEAT

V2.

3 Rounds

2 Rope Climbs to lock down attempts

30 Double Unders

8 Squat Snatch 40/25

REST 3 MIN

REPEAT

Metcon (No Measure)

Boot Camp

Snatch with the Class

3 Rounds

2 Rope Climbs to lock down attepmts

30 Double Unders

8 Hang Power Snatch 40/25

REST 3 MIN

REPEAT

Tuesday 15th August 2017


CrossFit North Head – CrossFit

Bench Press (Heavy Triple )

Band Bench Press (10×3 @65% one set every 45 sec.)

*light bands

Metcon (Weight)

Rx.

7 Rounds – Every 2 min

5 TnG Power Clean and Jerk *increase weight each rd

V1.

7 Rounds – Every 2 min

5 Hang Power Clean and Jerk *increase weight each rd

Metcon (No Measure)

Boot Camp

Bench Press (same as the class)

7 rounds – Every 2 mins

5x Hang power clean and Jerk 30kg + 10x Wall balls

Monday 14th August 2017

CrossFit North Head – CrossFit

Deadlift (*resetting triple)

Band Deadlifts (10×3 Banded Deadlifts 60-65% max deadlift or less)

Metcon (Time)

Rx+.

10 Rounds

4 TTB + 3 C2B Pull Ups + 2 Bar Muscle Ups *aim is unbroken

REST 1 MIN

Rx.

10 Rounds

4 TTB + 3 C2B Pull Ups + 1 Bar Muscle Ups *aim is unbroken

REST 1 MIN

V1.

10 Rounds

4 TTB + 3 Pull Up + 2 C2B Pull Ups *aim is unbroken

REST 1 MIN

V2.

10 Rounds

3 TTB + 2 Pull Up + 1 C2B Pull Ups

REST 1 MIN

Metcon (No Measure)

Boot Camp

15min AMRAP

400m Row/Ski

10x KB Sumo Deadlift

10x KB Swings

10x Burpees

10 rounds

5x Hanging Knee Tuck + 5x jumping Pull Up

Saturday 12th August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting (40mins)

Every 2mins for 10 mins

Power Snatch + Hang Power Snatch @75-80% max snatch

3-2-1 (15mins)

80-90-100%

Power Snatch – 2 waves

Every 2 mins for 10 mins

Clean Pull + Clean + Jerk @75-80% max power clean

3-2-1 (15 mins)- 2 waves

80-90-100%

Power Clean and Jerk

Power Snatch (1×1)

power clean + jerk (1×1)

Metcon (Time)

Met Con (20 mins)

Rx+

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 140/90

10 GHD Sit Ups

15 Wall Balls 9/6

Rx

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 120/75

10 GHD Sit Ups *half way

15 Wall Balls 9/6

V1.

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 100/65

20 Ab mat Sit Ups

15 Wall Balls 9/6

V2.

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 80/45

10 Ab mat Sit Ups

15 Wall Balls 9/6

Friday 11th August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

3 sets

Superset (12mins)

10x Banded Hip Thrusts

https://youtu.be/qA6nRd9dNlM

1min Deadball/DB/KB Hold *at stomach

10x Band Rotations *each side

https://youtu.be/pLPtF7ygtLk

1 min rest

Metcon (Time)

Met Con (20mins)

Rx.

2km Row/Run

100 Double Unders

40 Burpee Box Jump Overs 20″

100 Double Unders

60m HS Walk

V1.

2km Row/Run

75 Double Unders

40 Burpee Box Jump/Step Overs 20″

75 Double Unders

60 HS Shoulder taps

V2/Boot Camp.

2km Row/Run

50 Double Unders

40 Burpee Box Step Overs 20″

50 Double Unders

40 HS Shoulder Taps piked from a box or wall walk position

Thursday 10th August 2017


CrossFit North Head – CrossFit

Metcon (Time)

5min jog warm up

Lateral Warm Up (walk through dynamic stretch)

Partner Rowing

4sets 300m Rowing Efforts

70,80,90,100% efforts

*your rest is your partners working set.

Metcon (Time)

Met Con

Rx.

3 rounds

400m Run

12x Burpees

21x KBS 32/24kg

V1.

3 rounds

400m Run

12x Burpees

21x KBS 24/16kg

V2/Boot Camp.

3 rounds

400m Run

12x Burpees

21x KBS 20/12kg

Metcon (Time)

Midline

With Partner

200x Ab mat sit ups

*while partner is working other is to hold a hollow body position