Category Archive: Workout of the Day

Tuesday 19th March 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

10-8-6-4-2

Bench Press

Weighted Pull Up

*ascending weight as reps descend

Metcon (Weight)

8 min AMRAP

10x Plate Bicep curl

20 sec Gun Hold (Plate)

10x Banded Triceps Extensions

Metcon (Time)

Indian file 1:1 with partner complete

Rx.

4 rounds (each)

400m Run

20x Wall Balls

10x HSPU

Eg.

Partner 1 runs 400m- Partner 2 rest then

Partner 2 runs 400m- partner 1 rest then

Partner 1 20x Wall Balls- Partner 2 rest etc..

V1.

4 rounds (each)

400m Run

20x Wall Balls

10x HSPU *plate scale

V2.

4 rounds (each)

400m Run

20x Wall Balls

10x HSPU *box scale

Monday 18th March 2019


CrossFit North Head – CrossFit

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Pause Back Squat (*work up to a heavy single for the day)

Metcon (Weight)

Rx.

10 min EMOM

5x Power Snatch 40/30kg

5x Burpees

V1.

10 min EMOM

5x Power Snatch 30/20kg

5x Burpees

V2.

10 min EMOM

5x Power Snatch 20/15kg

5x Burpees

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx.

21-15-9 for time

Thrusters 40/30kg

Pull Up

V1.

21-15-9 for time

Thrusters 30/20kg

Pull Up- band scale

V2.

21-15-9 for time

Thrusters 20/15kg

Ring Row

Friday 15th March 2019

CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30x Double Unders

20x Kipping HSPU

10x Burpees

Metcon (AMRAP – Reps)

With a partner

20 sec on/ 1min off

3 rounds each

Partner 1. Assault Bike (20 sec)

Partner 2. Burpee + 2x Jumping Lunges (1 min- during partner 1 rest)

Then change roles for 3 rounds.

Then repeat again (so 12 rounds total- 6 of each exercise)

Thursday 14th March 2019

CrossFit North Head – CrossFit

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Sumo Deadlift (4×8 @85% of 8rm)

Metcon (Time)

400x Plate OH Walk 15/10kg

*every time you break do 3 burpees onto plate

Metcon (Weight)

Rx.

Alternating EMOM 18 mins

Min 1. 15x Plate G2OH 15/10kg

Min 2. 18 plank march

Min 3. 20x Alternating DB bicep curls

V1.

Alternating EMOM 18 mins

Min 1. 15x Plate G2OH 10/5kg

Min 2. 18 plank march

Min 3. 20x Alternating DB bicep curls

Wednesday 13th March 2019


CrossFit North Head – CrossFit

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Shoulder Press (3×8 @85% of 8rm)

Weighted Pull-ups (3×8)

Metcon (Time)

Rx.

3 Rounds:

400m Run

30 Double Unders

3 Rounds of:

3x Muscle up

6x Push Up

9x Squats

*1 round= run + Dubs + 3 rounds

V1.

3 Rounds:

400m Run

30 Double Unders

3 Rounds of:

6x C2B Pull up

6x Push Up

9x Squats

*1 round= run + Dubs + 3 rounds

V2.

3 Rounds:

400m Run

20 Double Unders

3 Rounds of:

6x Pull up

6x Push Up

9x Squats

*1 round= run + Dubs + 3 rounds

Tuesday 12th March 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Alternating 12min EMOM

Odd – 6x DB Bench Press

Even – 6x Bent Over Row

Metcon (Time)

5-10-15

Front Squat 60/40kg

Hang Power Snatch 60/40kg

Into

100 Ab mat sit ups

Into

15-10-5

Front Squat 60/40kg

Hang Power Snatch 60/40kg

V1. 50/35kg

V2. 40/30kg

Monday 11th March 2019

CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3x DB snatch

3x DB SA OHS

3x Burpee

Metcon (Time)

Partner workout

Rx.

5 rounds

1:1 work to rest

10x Pull Up

10x Box Jump Overs 24/20″

10x S2OH 40/30kg

V1.

5 rounds

1:1 work to rest

10x Band Scale Pull Up

10x Box Jump Overs 24/20″

10x S2OH 40/30kg

V2.

5 rounds

1:1 work to rest

10x Ring Row

10x Box Jump Overs 20″

10x S2OH 30/20kg

Friday 8th March 2019


CrossFit North Head – CrossFit

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Front Rack Lunge (1×20 @80% 20rm)

Metcon (Weight)

3×5 S2OH with same weight as lunges

Metcon (AMRAP – Reps)

Rx.

1 min on, 2 min off x6 rounds

15/10 cal Row/Ski/Bike

Max Burpees 6″ touch in time remaining

V1.

1 min on, 2 min off x6 rounds

10/6 cal Row/Ski/Bike

Max Burpees 6″ touch in time remaining

Metcon (No Measure)

3 sets

*aim is to stay unbroken on each set

10x Push up toe touch

https://youtu.be/xTbmBPqXUyk

10x Twisting plank

https://youtu.be/4_xcxdAtDHQ

10x Side to side plank walk *5x left, 5x right

https://youtu.be/M7EAoLkqc_0

Rest as needed

Thursday 7th March 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Double KBs

15 min AMRAP

1:1 with a partner

5x Deadlift

4x Hang Power Clean

3x Front Squat

2x Jerk

1x Thruster

Metcon (AMRAP – Rounds and Reps)

Rx.

15 min AMRAP

1:1 with a partner

20x UB KB swings 32/24kg

1x Rope Climb

V1. 24/16kg

Rope Lock Down

V2. 20/12kg

2x Rope Walk Up

Metcon (AMRAP – Rounds and Reps)

Midline Finisher

6 min AMRAP

20x Russian Twist

10x Weighted Sit Up

20x Truck drivers

https://www.youtube.com/watch?v=Vg2teM1pZhU

Wednesday 6th March 2019


CrossFit North Head – CrossFit

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Sumo Deadlift (4×8 @80% of 8rm)

Metcon (AMRAP – Reps)

Rx.

2:30 on, 2:30 off x6

Rounds 1-3

30x Ab mat Sit Up

Max Deadlift 60/40kg in time remaining

Rounds 4-6

15x Front Squat 60/40kg

Max Push Ups in time remaining

V1. 50/35kg

V2. 40/30kg