Category Archive: Workout of the Day

Saturday 12th January 2019


CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

For time: 40min Cap.

1.2km Run

50x Wall Ball

50x T2B

50x Goblet Squat 32/24kg

50x Box Jump Overs 24/20″

50x Plate OH Lunges 20/15kg

50x Plate G2OH 20/15kg

1.2km Run

V1.

For time: 40min Cap.

1.2km Run

50x Wall Ball

50x T2Rings

50x Goblet Squat 28/20kg

50x Box Jump Overs 24/20″

50x Plate OH Lunges 15/10kg

50x Plate G2OH 15/10kg

1.2km Run

V2.

For time: 40min Cap.

800m Run

50x Wall Ball

50x Hanging Double Leg Raises

50x Goblet Squat 20/16kg

50x Box Jump Overs 20″

50x Plate OH Lunges 15/10kg

50x Plate G2OH 15/10kg

800m Run

Friday 11th January 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

3 set superset

8x Single Arm KB Press other arm hold KB by your side *each arm

20 second Bottom Ring Dip Hold

10x Ring Dips

20 sec Ring Support Hold

Metcon (Time)

“Running Heavy DT”

5 rounds for time

400m run

12x Deadlift 90/65kg

9x Hang Power Clean

6x Jerk

Rx+ 90/65kg

Rx. 80/55kg

V1. 60/40kg

V2. 50/35kg

Thursday 10th January 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

3 sets

8x DB RNT Reverse Lunge *each leg

https://youtu.be/IAK6wqGxoss

8x Lateral Squats *each side

Metcon (Time)

Rx.

For total time

“Diane”

21-15-9

Deadlift 100/70kg

HSPU

Into

“Helen”

3 rounds

400m Run

21x KBS 24/16kg

12x Pull Up

V1.

For total time

“Diane”

21-15-9

Deadlift 80/55kg

HSPU

Into

“Helen”

3 rounds

400m Run

21x KBS 20/12kg

12x Pull Up

V2.

For total time

“Diane”

21-15-9

Deadlift 60/40kg

HSPU *bench scale

Into

“Helen”

3 rounds

400m Run

21x KBS 16/10kg

12x Jumping Pull Up/Ring Row

Wednesday 9th January 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

3 set superset

3x Bottom Up Front Squat @75%

Straight into

10x KB Front Rack Lunges

Metcon (Time)

Rx.

6 rounds

10 cal Ski/Row/Bike

10x Hang Squat Cleans 40/30kg

Rest 30 seconds

V1.

6 rounds

10 cal Ski/Row/Bike

10x Hang Squat Cleans 35/25kg

Rest 30 seconds

V2.

6 rounds

10 cal Ski/Row/Bike

10x Hang Squat Cleans 30/20kg

Rest 30 seconds

Tuesday 8th January 2019


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength.

Rx.

3 Rounds for time

3x Hip to Bar Pull Up

10m HS Walk

3x Bar Muscle Up

V1.

3 Rounds for time

3x C2B Pull Up

HS Walk into walk progression

3x Jumping or banded Bar Muscle Up

V2.

3 Rounds for time

3x Kipping Pull Up

2x HS Walk around box

3x Jumping Bar Muscle Up

Metcon (Weight)

Rx.

Alternating EMOM 21 mins

Min 1. Shuttle Run

0-5-10-15-20-25

Min 2. 5x S2OH 60/40kgkg + 3x Burpees over the bar

Min 3. 5x C2B Pull Up + 5-10x Ring dips

V1.

Alternating EMOM 21 mins

Min 1. Shuttle Run

0-5-10-15-20-25

Min 2. 5x S2OH 50/35kg + 3x Burpees over the bar

Min 3. 3x C2B Pull Up + 5x Ring dips

V2.

Alternating EMOM 21 mins

Min 1. Shuttle Run

0-5-10-15-20

Min 2. 5x S2OH 40/30kg + 3x Burpees over the bar

Min 3. 5x Pull Up + 5x Bench dips

Monday 7th January 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

3 sets

8x Alternating Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

5-10x Toe to Rope

https://youtu.be/MyDrGiWHJnI

5-10x Paraellette Shoot Throughs *use KBs if needed

https://youtu.be/B0kKQs-G6Lc

Metcon (AMRAP – Reps)

Rx.

5 rounds each

1:1 with a partner

2 min on, 2 min off

20/15 cal Assault bike

20x Double Unders

Max Burpees in time remaining

V1.

5 rounds each

1:1 with a partner

2 min on, 2 min off

20/15 cal Assault bike

15x Double Unders

Max Burpees in time remaining

V2.

5 rounds each

1:1 with a partner

2 min on, 2 min off

15/10 cal Assault bike

10x Double Unders

Max Burpees in time remaining

Saturday 5th January 2019


CrossFit North Head – CrossFit

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Metcon (Time)

PARTNER WORKOUT

Rx.

100 Cal Row

200 Wall Balls 9/6

300m Buddy Carry

200 Box Jump Overs 20″

100 MB Cleans 9/6

Friday 4th January 2019


CrossFit North Head – CrossFit

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Deadlift Rack Pull (3×5)

Set racks up at knee height.

Set as per deadlift load hammies, then pull to lock out.

Improves second phase of a deadlift

Metcon (Time)

Rx.

10-8-6-4-2

Power Clean @BW

Front Squat @BW

Push Jerk @BW

into

20-40-60-80-100m Farmers carry 32/24s

2-4-6-8-10 Power Snatch @ BW

V1. 75% BW

V2. 50% BW

Thursday 3rd January 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

4 set superset

3x Bottom Up Front Squat @60%

Straight into

10x KB Front Rack Lunges

Metcon (Time)

Rx.

2 Rounds

40/30 Cal Row

15 Thrusters 40/30

Rest 90 Sec between rounds

INTO

2 Rounds

30/20 Cal AB

15 OHS 40/30

Rest 90 sec between rounds

V1.

2 Rounds

40/30 Cal Row

15 Thrusters 30/20

Rest 90 Sec between rounds

INTO

2 Rounds

30/20 Cal AB

15 OHS 30/20

Rest 90 sec between rounds

V2.

2 Rounds

40/30 Cal Row

15 Thrusters 20/15

Rest 90 Sec between rounds

INTO

2 Rounds

30/20 Cal AB

15 OHS 20/15

Rest 90 sec between rounds

Wednesday 2nd January 2019


CrossFit North Head – CrossFit

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Metcon (Time)

Gymnastic Strength.

Rx.

3-5 Rounds for time

3-5x Hip to Bar Pull Up

10m HS Walk

V1.

3-5 Rounds for time

3-5x Chest to Bar Pull Up

10m HS Walk into wall

V2.

3-5 Rounds for time

3-5x Pull Up

10m HS Walk *around box

Metcon (Time)

Rx.

For time

50 Pull Ups

400m Run

40 HSPU *strict

400m Run

30 TTB

400m Run

20 Burpee Box Jumps 24/20″

400m Run

10 Bar Muscle Ups

V1.

For time

50 Pull Ups *band scale

400m Run

40 HSPU *kipping

400m Run

30 TTRings

400m Run

20 Burpee Box Jumps 24/20″

400m Run

5-10 Bar Muscle Ups *jumping or band scale

V2.

For time

50 Ring Rows

400m Run

40 HSPU *bench scale

400m Run

30 Hanging double leg raises

400m Run

20 Burpee Box Jumps 20″

400m Run

10 Pull Up