Category Archive: Workout of the Day

Wednesday 2nd May 2018


CrossFit North Head – CrossFit

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Back Squat (3×6 @55-60%)

*aim is very fast and explosive reps. The speed with which you move the weight means everything. GET UP FAST!

Rest 2:30 between sets.

Metcon (Weight)

Front foot elevated (on plate) split squat 3×8 *each leg

*Hold DB by your sides if adding load

Metcon (AMRAP – Rounds and Reps)

Rx.

2018 AGE QUALIFERS EVENT 3.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

V1.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

4x Box HS Walk Around

100 double-unders

50-cal. row

100 double-unders

4x Box HS Walk Around

100 double-unders

V2.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

50 double-unders

2x Box HS Walk Around

50 double-unders

50-cal. row

50 double-unders

4x Box HS Walk Around

50 double-unders

Thursday 5th May 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

A.

EMOM 10 mins

Snatch High Pull + Hang Muscle Snatch

B.

Power Snatch + OHS

Every 1:30 x5 sets

Metcon (AMRAP – Rounds and Reps)

Rx.

2018 AGE QUALIFERS EVENT 4.

5 min AMRAP

9x HSPU *open standard

6x Burpees

3x Snatch 75/50kg

V1.

5 min AMRAP

9x HSPU *open standard

6x Burpees

3x Snatch 60/35kg

V2.

5 min AMRAP

9x HSPU *open standard

6x Burpees

3x Snatch 45/20kg

Friday 4th May 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A. KB Alternating Z press 3×12

*start with both KB locked out overhead

3 set superset

B1. Barbell Strict Press

B2. Plate lateral raise until you fail *hold a plate in each hand 3x max

B3. Negative strict HSPU into kipping HSPU *3 sec negative on the HSPU, max reps until you can’t. Add a deficit if easy

Metcon (Time)

Rx.

2018 AGE QUALIFERS EVENT 2.

4 rounds for time

25x C2b Pull Up

5x Clean 110/77kg *anyhow

V1.

4 rounds for time

15x C2b Pull Up

5x Clean 80/55kg *anyhow

V2.

4 rounds for time

25x Pull Up

5x Clean 60/40kg *anyhow

Saturday 5th May 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Oly Lifting

A. EMOM 6 mins

Snatch Lift off + hang power snatch + snatch balance

B. Halting snatch grip pull 5×2

*aim here is to clean pull but try pause at the shrug, maintaining tension in your upper back and traps to be able to stop the bar

C. Power snatch *heavy double for the day

D. EMOM 6 mins

Power Clean + Push Press + Jerk

E. Every 1:30 x8

Power Clean + front squat + jerk

Metcon (Time)

Rx+

Partner WOD

100 Cal Row / Ski / AB

30 Clean an Jerk 100/60

100 Cal Row / Ski / AB

20 Thrusters 100/60

100 Cal Row / Ski / AB

10 Snatch 100/60

Scaled

*bar weight set at 85% max snatch to scale

Monday 30th April 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Strength. 20 mins

3 set superset

A1. Ring Row Hold 30 seconds

A2. Weighted parallel bar dip @21×0 x6 reps

A3. Ring Plank Hold 30-60 seconds

A4. Strict Pull Up @1231 3x max at tempo *use band as needed

Metcon (Time)

Rx.

2018 AGE QUALIFERS EVENT 1.

For time

4x Thrusters 60/40kg

1x Rope Climb 15ft

8x Thrusters

2x Rope Climb

12x Thrusters

3x Rope Climb

V1.

For time

4x Thrusters 50/30kg

1x Rope Climb 10ft

8x Thrusters

2x Rope Climb

12x Thrusters

3x Rope Climb

V2.

For time

4x Thrusters 40/20kg

1x Rope Climb lockdown attempt

8x Thrusters

2x Rope Climb lockdown attempt

12x Thrusters

3x Rope Climb lockdown attempt

Metcon (No Measure)

Finisher

*coaches choice Midline work

Tuesday 1st May 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Every 1:30 x6

Pausing power clean + 2x front squat from blocks

*knee height, pause for 2 seconds at the catch of the power clean then front squat from the ¾ position

Metcon (Time)

Partner WOD.

Complete in a relay style

2 Rounds

250m Run Hard

20x Burpees

400m Run Hard

15x Burpees

800m Run Hard

10x Burpees

Monday 23rd April 2018

CrossFit North Head – CrossFit

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Overhead Squat (*build to a heavy single for the day)

Metcon (Time)

Rx.

1:30min ON / 1:30min OFF Until You Complete

25 Strict HSPU

50 Strict Pull Ups

100 Push Ups

*perform 1x 15ft Rope Climb at the beginning on each 1:30min block

**reps must be completed in that order

V1.

1:30min ON / 1:30min OFF Until You Complete

25 HSPU

50 Strict Pull Ups *use band

100 Push Ups

*perform 1x 10ft Rope Climb at the beginning on each 1:30min block

**reps must be completed in that order

V2.

1:30min ON / 1:30min OFF Until You Complete

25 Bench Scale HSPU

75x Ring Row

100 Push Ups

*perform 2x Rope Walk Up at the beginning on each 1:30min block

**reps must be completed in that order

Tuesday 24th April 2018

CrossFit North Head – CrossFit

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Clean Grip Deadlift (@3131 1×4, 2×3, 2×2)

Metcon (No Measure)

Skill

10 mins to work on Ring Muscle Up technique or progressions *coaches choice

Metcon (Time)

Rx.

0-10 min AMRAP

100x Air Squats

800m Run

10-20mins

50x Wall Balls

400m Run

Wednesday 25th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Single Arm Seated DB Shoulder Press with opposite arm holding a KB in a front rack position. 3×6 *each arm

A2. Barbell Bent Over Row 3×6

Metcon (No Measure)

Agility

B1. 3×12 Lateral Single Leg Bounds *6 each leg

Straight into

B2. 3×5 Hurdle Jumps (jump out of each landing)

Straight into

B3. 1x High Box Jump

*finish the last hurdle into the box jump

Metcon (Time)

Rx.

Partner WOD

Working 1:1 for 5 Rounds

10x S2OH 60/40kg

30m Banded Sprint

10x Power Clean and Jerk 60/40kg

30m Banded Sprint

V1.

Partner WOD

Working 1:1 for 5 Rounds

10x S2OH 50/30kg

30m Banded Sprint

10x Power Clean and Jerk 50/30kg

30m Banded Sprint

V2.

Partner WOD

Working 1:1 for 5 Rounds

10x S2OH 40/20kg

30m Banded Sprint

10x Power Clean and Jerk 40/20kg

30m Banded Sprint

Thursday 26th April 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

A1. Feet Elevated Ring Row @2020 3x max set at tempo

A2. Ring Dip @21×0 3x max effort at tempo *more than last week

A3. Ring Plank Hold 3×60 seconds

A4. Strict Pull Up 3x max effort

Rest 2 mins between super sets

Metcon (Time)

Rx.

Partner WOD

2km Row *Partner hangs from pull up bar

50x Deadlifts 100/70kg *Partner holds KB @ top of DL position 32/24kg

50x cal Bike/Ski *Partner holds Wall Squat

50x KB Goblet S2OH (use two hands with one KB) *partner hold push up position

V1.

Partner WOD

2km Row *Partner hangs from pull up bar

50x Deadlifts 80/50kg *Partner holds KB @ top of DL position 24/16kg

50x cal Bike/Ski *Partner holds Wall Squat

50x KB Goblet S2OH (use two hands with one KB) *partner hold push up position

V2.

Partner WOD

2km Row *Partner hangs from pull up bar

50x Deadlifts 60/40kg *Partner holds KB @ top of DL position 20/12kg

50x cal Bike/Ski *Partner holds Wall Squat

50x KB Goblet S2OH (use two hands with one KB) *partner hold push up position