Category Archive: Workout of the Day

Monday 25th September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Oly- barbell cycling

For time

Unbroken sets

10-8-6-4-2

Hang power clean and Jerk @50% max pc&j

*20x Power Snatch 30/20kg between each set

Metcon (Time)

MET CON (20min cap)

Rx.

6 rounds for time:

400m Run

12 TTB

12x Burpee 6” touch

V1.

6 rounds for time:

400m Run

12 TTRings

12x Burpee 6” touch

V2.

6 rounds for time:

400m Run

12 Hanging Double Leg Raises

12x Burpee 6” touch

Metcon (No Measure)

Boot Camp

10 to 1 for time

KB Swings

KB Goblet Squats

KB S2OH

Saturday 23rd September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly- drop set ladder

Snatch

10 mins Build to a 70% single

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Clean and Jerk (EMOTM 10 mins 3x Clean and Jerk @50%)

Metcon (AMRAP – Rounds)

Rx.

30min AMRAP – RD:RD w/ Partner

200m Run

10 DB Burpee Over Box 20″ – 20/15s

V1.

30min AMRAP – RD:RD w/ Partner

200m Run

10 DB Burpee Over Box 20″ – 15/10s

V2.

30min AMRAP – RD:RD w/ Partner

200m Run

10 DB Burpee Over Box 20″ – 10/7s

Friday 22nd September 2017


CrossFit North Head – CrossFit

Back Squat (2×20 @40/30kg *rest 2mins between sets)

Metcon (No Measure)

2×15 Strict Pull Up

*use a band if needed to keep them unbroken

Rest 1:30 between sets

Metcon (Time)

Rx+.

For Time

150 Double Unders

75 Thrusters 30/20

75 Pull Ups

150 Double Unders

Rx.

For Time

150 Double Unders

75 Thrusters 20/15

75 Pull Ups *band scale

150 Double Unders

V1.

For Time

100 Double Unders

50 Thrusters 20/15

50 Pull Ups *band or jumping

100 Double Unders

V2.

For Time

50 Double Unders

50 Thrusters 20/15

50 Ring Row

50 Double Unders

Thursday 21st September 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastic Midline Work

3 rounds not for time

10x Empty Barbell Sit Up *can anchor feet

2x Turkish Get Up *each arm

20x KB Russian Twists

Metcon (Time)

Rx.

5 rounds for time

21x Wall Balls 9/6kg

400m Run

Wednesday 20th September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Deadball

3 sets

5x DB OTS

20m Walk with DB at stomach

10x DB Squats

Metcon (Time)

Rx+.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 60/40

Strict HSPU

Rx.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 50/35kg

Kipping HSPU

V1.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 40/30

Bench Scale HSPU

V2.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 30/20

Bench Scale HSPU

Tuesday 19th September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

2x Front Squat into 4x Alternating Reverse Lunges

*2mins rest between sets

DON’T GO OVER 50% max front squat weight

Metcon (Time)

Rx.

For total time

50 Box Jump Overs 30/24″

50 KB Swings 32/24kg

REST 3 MIN

50x Goblet Squat 32/24kg

50x cal Row

V1.

For total time

50 Box Jump Overs 24/20″

50 KB Swings 24/16kg

REST 3 MIN

50x Goblet Squat 24/16kg

50x cal Row

V2.

For total time

50 Box Jump Overs 20″

50 KB Swings 20/12kg

REST 3 MIN

50x Goblet Squat 20/12kg

50x cal Row

Monday 18th September 2017

CrossFit North Head – CrossFit

Aerobic Base
Ok so we have so far this season increased muscle mass, then increased strength, just finished getting more speed and power.
Now we start to build an engine!
Over the next 10 weeks our focus is going to be fitness.
But building an aerobic base while still maintaining as much top end strength and power as possible!
You will start to see more high rep volume numbers in squatting and gymnastics, plus a lot of barbell cycling.
Running, rowing, ski erg and assault bikes are going to become your best friends!
Open your lungs and get ready.

This week however is a deload/intro week.
You should feel like your body needs an easy week, here is your chance.
Trust the program, trust the process.

Dumbbell Arnold Press (3×20 *Rest 1:30 between sets)

Metcon (No Measure)

Spend 10 mins on strict HSPU technique

Strict HSPU

Freestanding headstand

Headstand to falling push up position

Headstand into wall facing HS 5×3

Metcon (Time)

Rx.

5 Rounds for time (15min Cap)

8 Bar Muscle Ups

16 Pistols

V1.

5 Rounds for time (15min Cap)

12 C2B Pull Ups

16 Pistols *band scale if needed

V2.

5 Rounds for time (15min Cap)

16 Pull Ups

16 Pistols *band or bench scale

Saturday 16th September 2017


CrossFit North Head – CrossFit

Power Snatch (Max)

power clean + jerk (Max)

Metcon (Time)

Rx.

Partner WOD

42-30-18

Thruster 40/30 *partner hold handstand

HSPU *partner holds bar in front rack

REST 5 MIN

42-30-18

Wall Ball *partner holds wall sit

Double DB Snatch 20/15s *partner holds hollow hold

V1.

Partner WOD

42-30-18

Thruster 30/20 *partner hold handstand

Box Scale HSPU *partner holds bar in front rack

REST 5 MIN

42-30-18

Wall Ball *partner holds wall sit

Double DB Snatch 15/10s *partner holds hollow hold

V2.

Partner WOD

42-30-18

Thruster 20/15 *partner hold handstand

Box Scale HSPU *partner holds bar in front rack

REST 5 MIN

42-30-18

Wall Ball *partner holds wall sit

Double DB Snatch 10/7s *partner holds hollow hold

Friday 15th September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

4 set Superset

*working with a partner one for one

10x Weighted Hip Thrusts

10x Sumo KB Deadlift

30m Banded Sprints

1:30 rest

Metcon (Time)

Rx+

21-15-9 – Perform 2min ON / 1min OFF until complete

Deadlift 140/90

Box Jump 30/24″

Rx.

21-15-9 – Perform 2min ON / 1min OFF until complete

Deadlift 120/75

Box Jump 30/24″

V1.

21-15-9 – Perform 2min ON / 1min OFF until complete

Deadlift 100/60

Box Jump 24/20″

V2.

21-15-9 – Perform 2min ON / 1min OFF until complete

Deadlift 80/50

Box Jump 20″

Bootcamp same as class

Thursday 14th September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

3 sets (10 mins)

Superset

Rx.

10x KB Snatch *alternating arms

10x Double KB OH Walking Lunges

5x Double KB Hang Power Clean

1x Muscle Up into 10 dips

Rest 1:00

V1.

10x KB Snatch *alternating arms

10x Double KB OH Walking Lunges

5x Double KB Hang Power Clean

5-10x Ring Dips

Rest 1:00

Metcon (AMRAP – Rounds and Reps)

Rx.

20 min AMRAP

20x KB Goblet Squat

10x Single Arm KB Push Press *each arm

20x T2B

10x GHD Sit Ups

20x Push Up

V1.

20 min AMRAP

20x KB Goblet Squat

10x Single Arm KB Push Press *each arm

20x T2Rings

20x Ab-mat Sit Ups

20x Push Up

Bootcamp.

Same as class