Category Archive: Workout of the Day

Tuesday 24th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 Sets

8 Bench Press

8 Strict HSPU – add deficit if 8 is easy, scale as needed

Metcon (AMRAP – Reps)

Aerobic Power

Rx.

3 sets

3:00 on 3:00 off

6x Power Snatch 60/40kg

6x OHS 60/40kg

6x Muscle Up

6x Snatch 60/40kg

6x OHS 60/40kg

6x Deficit Strict HSPU

V1.

3 sets

3:00 on 3:00 off

6x Power Snatch 50/30kg

6x OHS 50/30kg

6x C2B Pull Up

6x Snatch 50/30kg

6x OHS 50/30kg

6x Kipping HSPU

V2.

3 sets

3:00 on 3:00 off

6x Power Snatch 40/30kg

6x OHS 40/30kg

6x Pull Up

6x Snatch 40/30kg

6x OHS 40/30kg

6x Bench Scale HSPU

Monday 23rd July 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Strength

4 Sets

8 Strict Chin Up

8 DB Bent over row *each arm

8 Barbell Reverse Curls

Metcon (AMRAP – Rounds and Reps)

Aerobic Endurance

Rx.

20 min AMRAP

20x Box Jump Overs 24/20″

20x Deadlift 80/55kg

20x Pistol

20 cal Assault Bike/Ski/Row

V1.

20 min AMRAP

20x Box Jump Overs 24/20″

20x Deadlift 60/45kg

20x Pistol *band scale

20 cal Assault Bike/Ski/Row

V2.

20 min AMRAP

20x Box Jump Overs 20″

20x Deadlift 50/35kg

20x Pistol *bench scale

20 cal Assault Bike/Ski/Row

Saturday 21st July 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Aerobic Endurance

“Jenkins”

AMRAP (with a Partner) in 40 minutes

Rx.

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

*run together

V1.

50 Burpees

400 meter Run

50 Kettlebell Swings (20/12 kg)

400 meter Run

50 Pull-Ups *band scale

400 meter Run

50 Push-Ups

400 meter Run

*run together

Friday 20th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Power

6 sets

10x Heavy Russian KB Swings

20m Single arm KB Farmers carry *change arms each round

20m Broad Jump

Metcon (Time)

Anaerobic Power

*score is total time

30 seconds on 1:00 off till finished

“Diane”

21-15-9

Deadlift

HSPU

Rx.

DL 100/70kg

HSPU

V1.

DL 80/55kg

Bench Scale HSPU

Thursday 19th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

5 sets

6x Pull Up *weighted if possible

12x KB Prone Row

Metcon (Time)

Partner WOD

For time

1km Row

*partner holds KB Goblet squat 32/24kg

50x Burpee Pull Up

*partner holds plank

50 cal Assault bike

*partner holds wall sit

Rx. 32/24kg

V1. 24/16kg

V2. 20/12kg

Wednesday 18th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 Sets

8 Back Squat @Body weight

8 Single Arm Overhead Reverse Lunges *each leg (one set left arm, one set right arm)

8 Nordic Curls

Metcon (AMRAP – Reps)

Phosphate System

Max Effort in 20 seconds

1 min rest

3 sets each exercise

No push up Burpees

Assault Bike

Box Jump 20″

Ski Erg/Row

Tuesday 17th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 sets

6x Seated DB Press

6x Strict Ring Dips *weighted if possible

Max effort (cap @12 reps) Explosive Push up on plates (1 rep = push up – hands inside plates – explode up onto plates – push up on plates)

Metcon (AMRAP – Reps)

Aerobic Power

5 sets

1:30 min AMRAP

1:30 min Rest

15x Wall Ball

15x Pull Up

Rx. 9/6kg WB + Pull Up

V1. 6/3kg WB + banded Pull Up or ring row

Monday 16th July 2018

CrossFit North Head – CrossFit

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Front Squat (85% (3) 90% (3×2) 95% (1))

Metcon (AMRAP – Rounds and Reps)

Aerobic Endurance

15min AMRAP

10x Power Clean 60/40kg

250m Row/Run

10x Push Jerk 60/40kg

250m Row/Run

10x Barbell roll outs

*on your knees get torso as close to the ground as possible without touching the floor

Rx. 60/40kg

V1. 50/30kg

V2. 40/25kg

Saturday 14th July 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Anaerobic Power

Rx.

4 min AMRAP

3,6,9,12..

Pull Up

Power Snatch 50/35kg

Rest 4 mins

4 min AMRAP

3,6,9,12..

C2B Pull Up

Deadlift 70/50kg

V1.

4 min AMRAP

3,6,9,12..

Pull Up *band scale

Power Snatch 40/25kg

Rest 4 mins

4 min AMRAP

3,6,9,12..

C2B Pull Up *band scale

Deadlift 60/40kg

V2.

4 min AMRAP

3,6,9,12..

Pull Up

Power Snatch 30/15kg

Rest 4 mins

4 min AMRAP

3,6,9,12..

C2B Pull Up

Deadlift 50/30kg

Friday 13th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

5 Sets 1:1 with a partner

6 Dball over shoulder or Heavy DB to shoulder

20m Ball carry *at stomach

Metcon (Weight)

Phosphate System

In groups of 3

1:3 work to rest

Rx.

4 sets per exercise

10x Single Arm DB Push Press *2 sets each arm 22.5/15kg

10x Burpee

10x Single Arm Db Thruster *2 sets each arm 22.5/15kg

10 cal Assault Bike