Category Archive: Workout of the Day

Friday 25th May 2018


CrossFit North Head – CrossFit

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Back Squat (5×5 @60%)

Metcon (No Measure)

Push/Pull Super Set

4 sets

5x Russian dip

https://youtu.be/eGK4cnYFpT0

5x Kipping Hip to bar pull up

*as big a kip as possible

Metcon (No Measure)

Rx.

6 Rounds – Every 2min

10m HS Walk

Straight into

10 Strict HSPU

V1.

6 Rounds – Every 2min

10x Wall facing shoulder touches

Straight into

10 HSPU

V2.

6 Rounds – Every 2min

10x Box Walk around

Straight into

10 Box Scale HSPU

Thursday 24th May 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Barbell Z Press 5×5 @60%

A2. DB Single Arm Bent Over Row

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

*15 min cap

Partner WOD

1:1

10 Rounds

100m Run

10x Burpees

Wednesday 23rd May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

3 set Giant set

A1. Front foot elevated (on plate) split squat x8 *each leg

*Hold Single KB OH to add load

A2. 5x Strict T2Rings + 5x Kipping T2Rings

A3. Lateral DB Step Up and Over x10

*2 second negative off the box for each rep

A4. 60 second Hollow Hold

Metcon (Weight)

Rx.

5x 1:30min ON / 1:30min OFF

10 DB Step Overs 22.5/15s

20 Jumping Lunges

Broad Jump in time remaining

V1.

5x 1:30min ON / 1:30min OFF

10 DB Step Overs 15/10s

20 Jumping Lunges

Broad Jump in time remaining

V2.

5x 1:30min ON / 1:30min OFF

10 DB Step Overs 10/7s

20 Jumping Lunges

Broad Jump in time remaining

Tuesday 22nd May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

GYMNASTIC STRENGTH WORK

HSPU

2 rounds

5 x free standing kick ups

30 sec x wall facing hold

10 x shoulder taps

Headstand practice

play around with headstand hold.

- place head on ab mat, arms and head in tripod position bring yourself up by pulling knee to elbow – mimicking bottom position of kipping HSPU see how long you can hold for, take legs out straight above you etc.

Front Squat (3×5 @60%)

Metcon (Calories)

Rx.

20min EMOM

1) 200m Run

2) 15/12 cal Row

3) 50 Double Unders

4) 15/12 cal Assault Bike

V1.

20min EMOM

1) 100m Run

2) 12/10 cal Row

3) 30 Double Unders

4) 12/10 cal Assault Bike

Monday 21st May 2018

CrossFit North Head – CrossFit

Week 8-DELOAD.
For strength work this week keep the loads moderate, don’t max out anything.
Give your body a rest.

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Bench Press (3×10, 2×8 @50-60%)

Bent Over Row (*pronated grip 5×10)

Metcon (Time)

Rx.

400m Run

into

30-20-10

Plate OH Walking Lunges 25/20kg

TTB

REST 5 MIN

15-10-5

Thruster 50/35

Bar Muscle Up

V1.

400m Run

into

30-20-10

Plate OH Walking Lunges 20/15kg

TTRings

REST 5 MIN

15-10-5

Thruster 40/30

C2B Pull Up

V2.

400m Run

into

30-20-10

Plate OH Walking Lunges 15/10kg

Hanging double leg raises

REST 5 MIN

15-10-5

Thruster 30/20

Pull Up

Saturday 19th May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Oly Lifting

A. 3-position Power Snatch x5 sets

*use light weight work on speed and technique

B. Power Snatch + Hip Snatch 5×1+1

C. Snatch Lift off 3×2 @110%+

D. Hip power clean + Front squat 5×1+1

*use light weight work on speed and technique

E. Clean *heavy triple for the day

Metcon (Time)

Rx.

21-15-9 RD : RD w/ Partner e.g P1 does 21 OHS 21 cals then P2 does 21 and 21

Overhead Squat 60/40

Cal Row

REST 5 MIN

21-15-9 RD:RD w/ Partner

Cal Row

Burpee Over Rower

V1.

21-15-9 RD : RD w/ Partner e.g P1 does 21 OHS 21 cals then P2 does 21 and 21

Overhead Squat 50/30

Cal Row

REST 5 MIN

21-15-9 RD:RD w/ Partner

Cal Row

Burpee Over Rower

V2.

21-15-9 RD : RD w/ Partner e.g P1 does 21 OHS 21 cals then P2 does 21 and 21

Overhead Squat 40/20

Cal Row

REST 5 MIN

21-15-9 RD:RD w/ Partner

Cal Row

Burpee Over Rower

Friday 18th May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Push/Pull Giant Set

3 set superset

A1. Wall facing HSPU x5+

A2. Double DB Prone Row x8-10

A3. Diamond Push Up x8+

A4. Alternating single arm DB upright row x12 *6 each arm

*hold DB in each hand but row one for one

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 2min ON / 1min OFF

1x Legless Rope Climb 15ft

10m HS Walk

Max Bar Muscle Ups in time remaining

V1.

5 Rounds – 2min ON / 1min OFF

1x Legless Rope Climb 10ft

2x HS Box Walk around

Max C2B Pull Ups in time remaining

V2.

5 Rounds – 2min ON / 1min OFF

2 Legless Rope Hold

1x HS Box Walk around

Max Pull Ups in time remaining

Thursday 17th May 2018


CrossFit North Head – CrossFit

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Front Squat (5×3 *this shoulder be a 3RM weight)

Metcon (Time)

Rx.

For total time

“Karen”

150x Wall Ball

Into

“Jackie”

1km Row

50x Thrusters 20/15kg

30x Pull Up

V1.

For total time

“Karen”

150x Wall Ball

Into

“Jackie”

1km Row

50x Thrusters 15/10kg

30x Pull Up band scale or Ring row

Wednesday 16th May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Lactic Speed.

4 sets each

1:1 with partner

5x Burpees

into

0-5-10-15m Shuttle run

Into

Banded sprint 20m

Metcon (No Measure)

Agility

6 sets *3 each leg for depth jump

3x Seated box jump

Into (after 3rd Box jump)

1x Depth box jump

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
“DT”

Rx.

5 Rounds

12 Deadlift 70/45

9 Hang Power Cleans

6 Push Jerks

V1.

5 Rounds

12 Deadlift 60/35

9 Hang Power Cleans

6 Push Jerks

V2.

5 Rounds

12 Deadlift 50/25

9 Hang Power Cleans

6 Push Jerks

Tuesday 15th May 2018


CrossFit North Head – CrossFit

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Clean Grip Deadlift (2×3, 2×2, 1×1)

Metcon (Weight)

3 set Superset

8x Single Arm KB Suitcase Deadlift *each side

8x Single leg RDL *each leg

Metcon (Time)

Rx.

5 rounds

400m Run

30sec Dball bear hug 150/100#

V1.

5 rounds

400m Run

30sec Dball bear hug *heaviest possible