Category Archive: Workout of the Day

Friday 19th April 2019


CrossFit North Head – CrossFit

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Box Squat (55% 10×3 *every 45 seconds)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

Band Deadlifts (65% 10×2 *every 45 seconds)

Metcon (Weight)

Rx.

3 set super set

Deficit DB Straight leg deadlifts x6 *20kg plate

Strict T2B x6

GHD Hip Extensions x12

V1.

3 set super set

DB Straight leg deadlifts x6 *20kg plate

Strict Double leg raises x6

Prone Superman x12

Metcon (Time)

1:1 work to rest

6 rounds

250m Row

6x Burpees over the rower

Thursday 18th April 2019


CrossFit North Head – CrossFit

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Banded Bench Press (55% 10×3 *every 45 seconds)

Banded Bench Press @65% *light bands

*bands only for experienced athletes

Metcon (Weight)

3 set super set

Alternating SA Incline DB Bench x12 *6 each arm

Wide grip strict pull ups x6

Parallel Bar Dips x6

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx.

5 rounds

3 min AMRAP

3 Power Cleans 60/40kg

6 Push-Ups

9 Air Squats

Then Rest 1 minute

V1. 50/35kg

V2. 40/30kg

Wednesday 17th April 2019


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength

Hip to ring pull up 5×2

Deficit Eccentric kipping HSPU 5×5

*controlled negative

Nordic Curls 5×5

Metcon (AMRAP – Rounds and Reps)

Rx+.

15 min AMRAP

15x cal bike

15x OHS 60/40kg

15x Ring Dips

Rx.

15 min AMRAP

15x cal bike/row/ski

15x OHS 50/35kg

15x Ring Dips *band scale

V1.

15 min AMRAP

15x cal bike/row

15x OHS 40/30kg

15x Bench Dips

V2.

15 min AMRAP

15x cal bike/row

15x OHS 35/20kg

15x Bench Dips

Tuesday 16th April 2019


CrossFit North Head – CrossFit

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Pause Back Squat (work up to a 3rm *with 2 sec pause each rep)

Metcon (No Measure)

Rx.

3 set super set

Box Jump x3-5

Band Hammie curls x20

Half range GHD Sit ups x20

V1.

3 set super set

Box Jump x3-5

Band Hammie curls x20

Ab mat Sit ups x20

Metcon (Time)

5 rounds.

100m Run

3x Deadlift

3x Hang Power Clean

3x Thrusters

Rest 1 min

*aim is to add weight to the barbell each round

Eg. 60, 70, 80, 90, 100kg

Monday 15th April 2019


CrossFit North Head – CrossFit

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Rack Press (3rm)

*setup one fist from your chest

Metcon (No Measure)

Gymnastic Skill

10 min of:

3-5x Strict Chest to Ring Pull Up

3x jumping ring mup to catch position

3x Candlestick Rolls

Metcon (Time)

Rx+

EMOM 10 mins

O- 18/15 cal Ski

E. 15x Burpee

Rest 5 mins

Muscle up 10-8-6-4-2

*20x V-sit up between each set

Rx.

EMOM 10 mins

O- 15/12 cal Ski/Row

E. 15x Burpee

Rest 5 mins

Hip to ring pull up 10-8-6-4-2

*20x V-sit up between each set

V1.

EMOM 10 mins

O- 12/10 cal Row

E. 12x Burpee

Rest 5 mins

C2B pull up 10-8-6-4-2

*20x V-sit up between each set

V2.

EMOM 10 mins

O- 10 cal Row

E. 10x Burpee

Rest 5 mins

Pull up 10-8-6-4-2

*20x V-sit up between each set

Saturday 13th April 2019


CrossFit North Head – CrossFit

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Metcon (Time)

Rx+.

For total time

3 rounds

1x Snatch 80/55kg

3x Power Clean

5x Push Jerk

Into

3 rounds

20x Deadlift 80/55kg

400m Run

Into

50x T2B

Rx. 70/45kg

V1. 60/40kg

V2. 50/35kg

V3. 40/30kg

Friday 12th April 2019


CrossFit North Head – CrossFit

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Band Bench Press (50% 10×3 *every 45 seconds)

*light bands
*Band work for more advanced athletes

Dumbbell Bench Press (4×8)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Rx.

“JT”

21-15-9 for time

Strict HSPU

Ring Dip

Push Up

V1.

21-15-9 for time

Kipping HSPU

Ring Dip *band scale

Push Up

V2.

21-15-9 for time

HSPU *box scale

Ring Dip *band scale

Push Up *knees

Thursday 11th April 2019


CrossFit North Head – CrossFit

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Box Squat (50% 10×2 *every 45 seconds)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.
*can work with a partner, one starts on box squats, other deadlift

Band Deadlifts (65% 10×1 *every 45 seconds)

*For more advanced athletes

Metcon (AMRAP – Rounds and Reps)

Rx.

12 min AMRAP

30x Cal Bike/Ski/Row

30x Dead Ball Squats

30x Burpees

V1.

12 min AMRAP

30x Cal Bike/Ski/Row

30x Goblet Squat

30x Burpees

Wednesday 10th April 2019


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength

Bottom of ring dip hold 5×10-20 seconds

Hip to bar pull up 5×3

Eccentric Box Scale Piked HSPU 5×5

*controlled negative

Nordic Curls 5×3

Metcon (Time)

Rx.

3 rounds for time

12x Power Clean and Jerk 60/40kg

21x Ring Push Up

12x KBS 32/24kg

21x Russian Twists 15/10kg plate

V1.

3 rounds for time

12x Power Clean and Jerk 50/35kg

21x Ring Push Up

12x KBS 24/16kg

21x Russian Twists 15/10kg plate

V2.

3 rounds for time

12x Power Clean and Jerk 40/30kg

21x Ring Push Up

12x KBS 20/12kg

21x Russian Twists 10/5kg plate

V3.

3 rounds for time

12x Power Clean and Jerk 30/20kg

21x Ring Push Up

12x KBS 16/10kg

21x Russian Twists 10/5kg plate

Tuesday 9th April 2019


CrossFit North Head – CrossFit

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Floor Press (3rm)

Metcon (Weight)

B1. Prone Row 4×8

B2. Feet Elevated Ring Row 4×8

Metcon (No Measure)

Alternating EMOM 20 mins

0-10min

O. 40 second Bike/Row/Ski

E. 10x Box Jumps + 5x Burpees

11-20min

O. 40 second Bike/Row/Ski

E. 10x Air Squat + 5x Burpees