Category Archive: Workout of the Day

Saturday 20th October 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

Indian File

20 min AMRAP

200m Shuttle Run (4x50m)

5x Deadlift @Bodyweight (average of 3)

5x Power Clean

5x Front Squat

5x Burpees Over the Bar (lateral)

Friday 19th October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set

6x Bench Press @85%

6x Wide Grip Pull Up *weighted if you can

6x Parallel Bar Dips *weighted if you can

6x Bicep Curls

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400m Run

20x Plate OH Walking Lunges 20/15kg

20x Plate Bent Over Row 20/15kg

20x Plate S2OH 20/15kg

20x Burpees onto plate 20/15kg

Rx. 20/15kg

V1. 15/10kg

V2. 10/5kg

Thursday 18th October 2018


CrossFit North Head – CrossFit

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Deadlift (3×5 @85%)

1.2km Run (Time)

Running workout

Rx.

1.2km Run time trial

V1.

1km Run time trial

Metcon (AMRAP – Reps)

Tabata

20 sec on/10 sec off x10 sets

Sets 1-5

Ab Mat Sit Up

Sets 6-10

Russian Twists

Wednesday 17th October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

Alternating EMOM 10 mins

15x Thrusters 40/30kg

15x Pull Up

Into

10 min AMRAP

15 Cal Bike/Ski/Row

30x Deadlift 40/30kg

30x Hand Release Push Up

V1.

Alternating EMOM 10 mins

15x Thrusters 35/25kg

15x Pull Up *band scale

Into

10 min AMRAP

15 Cal Bike/Ski/Row

30x Deadlift 35/25kg

30x Hand Release Push Up

V2.

Alternating EMOM 10 mins

15x Thrusters 30/20kg

15x Jumping Pull Up

Into

10 min AMRAP

15 Cal Bike/Ski/Row

30x Deadlift 30/20kg

30x Hand Release Push Up

Metcon (AMRAP – Rounds and Reps)

Rx+.

10 min AMRAP

3x Power Clean and Jerk 100/70kg

5x Muscle up

7x Strict HSPU

9x Box Jump 30/24″

Rx.

10 min AMRAP

3x Power Clean and Jerk 80/55kg

5x Muscle up

7x Strict HSPU

9x Box Jump 30/24″

V1.

10 min AMRAP

3x Power Clean and Jerk 60/40kg

5x C2B Pull up

7x Kipping HSPU

9x Box Jump 24/20″

V2.

10 min AMRAP

3x Power Clean and Jerk 40/30kg

5x Pull up

7x Bench Scale HSPU

9x Box Jump 20″

Wednesday 10th October 2018


CrossFit North Head – CrossFit

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Metcon (Calories)

10 min AMRAP

Assault Bike/Row/Ski 20/15 cals

10x Ring Push Up

10x KTE

Into

Alternating EMOM 0-10mins

O- Shuttle Run 0-5-10-15-20-25m

E- 10x Ring Row + 10x Reverse Lunges

Metcon (Time)

Rx.

5 Rounds

20 Pistol Squats

20 GHD Sit Ups

40x Double Unders

V1.

5 Rounds

20 Pistol Squats *band scale

20 Ab Mat Sit Up

30x Double Unders

V2.

5 Rounds

20 Pistol Squats *bench scale

20 Ab Mat Sit Up

20x Double Unders

Tuesday 9th October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

5 set superset

10x DB Renegade Row + Push Up

*1= push + single row left + single arm row right

10x HSPU *scale as needed

Rest 2:00

Metcon (Time)

Rx+.

0-10min

12-9-6

Squat Clean 70/45

Bar Facing Burpees

10-20min

6-9-12

Thruster 70/45

Bar Muscle Up

Rx.

0-10min

12-9-6

Squat Clean 60/40

Bar Facing Burpees

10-20min

6-9-12

Thruster 60/40

3-4-5

Bar Muscle Up

V1.

0-10min

12-9-6

Squat Clean 50/35

Bar Facing Burpees

10-20min

6-9-12

Thruster 50/35

C2B Pull Up

V2.

0-10min

12-9-6

Squat Clean 40/30

Bar Facing Burpees

10-20min

6-9-12

Thruster 40/30

Pull Up

Monday 8th October 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

3 set superset

10x Deadlifts @bodyweight

20x Wall Balls

10x Ring Dips

Rest 1:30

V1.

3 set superset

10x Deadlifts 60/40kg

20x Wall Balls

10x Ring Dips *band scale

Rest 1:30

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 90sec ON / 3min OFF

25/20 cal AB

Max Double Unders

V1.

5 Rounds – 90sec ON / 3min OFF

20/15 cal AB

Max Double Unders

V2.

5 Rounds – 90sec ON / 3min OFF

15/10 cal AB

Max Double Unders

Saturday 6th October 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Partner WOD

Rx.

100 Synchro Double Unders

into

10 Rounds RD:RD

2 Bear Complex – Power Clean – Front Squat – Jerk – Back Squat – Jerk @ Bodyweight

10 Bar Facing Burpees

Into

100 cal Bike/Ski/Row

V1.

100 Double Unders *each

into

10 Rounds RD:RD

2 Bear Complex – Power Clean – Front Squat – Jerk – Back Squat – Jerk 60/40kg

10 Bar Facing Burpees

Into

100 cal Bike/Ski/Row

V2.

50 Double Unders *each

into

10 Rounds RD:RD

2 Bear Complex – Power Clean – Front Squat – Jerk – Back Squat – Jerk 40/30kg

10 Bar Facing Burpees

Into

100 cal Bike/Ski/Row

Friday 5th October 2018


CrossFit North Head – CrossFit

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Bench Press (5×1 @90-100%)

Metcon (Weight)

3 set superset

6x Bench Press

6x Pull Up *weighted if easy

10x Bicep Curls

Metcon (Time)

Rx.

21-15-9

SDHP 40/30

Pull Up

INTO

9-15-21

Strict HSPU

Overhead Squat 40/30

V1.

21-15-9

SDHP 30/20

Pull Up *band scale

INTO

9-15-21

Kipping HSPU

Overhead Squat 30/20

V2.

21-15-9

SDHP 25/15

Pull Up *jumping

INTO

9-15-21

HSPU *bench scale

Overhead Squat 25/15

Thursday 4th October 2018


CrossFit North Head – CrossFit

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Cluster (10 min to find heavy single for the day)

Metcon (Calories)

Rx.

5 Rounds – 15-12-9-6-3

1:30 ON / 3:00 OFF

Unbroken Hang Squat Clean Thruster 50/35

Max Cal Assault Bike/Ski

*Rd1 – 15 HSCT into max Cals / REST / Rd2 – 12 HSCT into max cals / etc

V1.

5 Rounds – 15-12-9-6-3

1:30 ON / 3:00 OFF

Unbroken Hang Squat Clean Thruster 40/30

Max Cal Assault Bike/Ski

*Rd1 – 15 HSCT into max Cals / REST / Rd2 – 12 HSCT into max cals / etc

V2.

5 Rounds – 15-12-9-6-3

1:30 ON / 3:00 OFF

Unbroken Hang Squat Clean Thruster 50/35

Max Cal Assault Bike/Ski

*Rd1 – 15 HSCT into max Cals / REST / Rd2 – 12 HSCT into max cals / etc

Metcon (AMRAP – Reps)

Tabata x 8 sets

Ab Mat Sit Ups