Category Archive: Workout of the Day

Tuesday 13th June 2017


CrossFit North Head – CrossFit

Box Squat (5×5 @75%)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.
*If you don’t know your max, work off your front squat

Belt Squat (2×15)

Standing on boxes, KB hanging from weight belt, then squat.

Scale to Elevated KB sumo squat

Metcon (Time)

Rx.

For time

50 Cal Row/Ski/Bike/600m Run

30 Box Jump Overs 24/20″

50m Dball front hold walking lunge 45kg/35kg

V1.

For time

50 Cal Row/Ski/Bike/600m Run

30 Box Jump Overs 24/20″

50m Dball front hold walking lunge 35/25kg

V2.

For time

50 Cal Row/Ski/Bike/600m Run

30 Box Jump Overs 20″

50m Dball front hold walking lunge 25/15kg *use a plate if no Dballs

Metcon (Time)

CF Lite

Squat

5×5 Back Squat

2×15 Elevated Sumo Squat holding a KB between legs

Met Con

For time

50 Cal Row/600m Run

30 Box Step Overs 24/20″

50m Plate OH Walking Lunges 20/15kg

Monday 12th June 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Warm Up.

3 sets

Empty barbell or light weight

5x Snatch Pull

5x Hang Muscle Snatch

5x OHS

5x Snatch

1x Hip Snatch + 1x Hang Snatch + 1x OHS (Every 1:30 x8 sets @75%)

Metcon (Time)

Rx.

For time

21-18-15-12-9-6-3

Strict HSPU

200m Run after each set

V1.

For time

21-18-15-12-9-6-3

Kipping HSPU

200m Run after each set

V2.

For time

21-18-15-12-9-6-3

Box Scale HSPU

200m Run after each set

Metcon (No Measure)

CF Lite

Every 1:30 x8 sets

3x Hang Power Snatch

Met Con

For time

21-18-15-12-9-6-3

Box Scale HSPU

200m Run after each set

Saturday 10th June 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Snatch

Empty barbell warm up:

5x Hip Snatch

5x OHS

5x Snatch Balance

5x Snatch

8-10x 1x Hip Snatch + 1x Hang Snatch + 1x OHS @70% max snatch

*rest 60-90 seconds between sets

3×3 Snatch Panda Pull + Snatch @70% max snatch

1 rep is 1x Panda Pull + 1x Snatch

*rest 60-90 seconds between sets

https://youtu.be/XAIzHT4ISBE

Panda Pull

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

40/30 Cal Bike/Ski/Row

20 C2B Pull Ups

20 GHD Sit Ups

V1.

15min AMRAP

40/30 Cal Bike/Ski/Row

20 Pull Ups

20 GHD Sit Ups *half way

V2.

15min AMRAP

40/30 Cal Bike/Ski/Row

20 Jumping/Band scale Pull Ups

20 Ab mat Sit Ups

CF LITE

15min AMRAP

Run 600m

20 Jumping/Band scale Pull Ups

20 Ab mat sit up

Friday 9th June 2017

CrossFit North Head – CrossFit

Weighted wide grip strict pull up (5×3 @75% if weighted)

Pendlay Row (2×15)

Metcon (Time)

Rx. *15min cap

100 Back Squats @ BW

*Every time you re rack the bar take 10 reps off your current total

V1. 80% BW Squat

V2. 60% BW Squat

Metcon (No Measure)

CF LITE

ALTERNATING EMOTM 12 MINS

3x Negative Pull Up

*jump up and lower down as slow as possible

12x Banded Pendlay Row

Met Con

100 Back Squats @ BW

*Every time you re rack the bar run 400m

Thursday 8th June 2017


CrossFit North Head – CrossFit

Belt Squat (2×15)

Standing on boxes, KB hanging from weight belt, then squat.

Scale to Elevated KB sumo squat

Metcon (Weight)

2x100m Double Front Rack Walk

Metcon (Time)

Partner Wod

Rx.

For time:

*only one partner working at a time

100x Burpees

100x T2B

100x Pull Up

100x Ab mat Sit up

100x Ring Rows

V1.

For time:

*only one partner working at a time

100x Burpees

100x T2Rings

100x Pull Up *band scale

100x Ab mat Sit up

100x Ring Rows

V2.

For time:

*only one partner working at a time

100x Burpees

100x Hanging Double leg raises

100x Jumping Pull Up

100x Ab mat Sit up

100x Ring Rows

Metcon (No Measure)

CF LITE

2×15 KB Sumo Squat *standing on boxes to get more depth

2×100 KB/DB Farmers walk

Met Con

Partner Wod

For time:

*only one partner working at a time

100x Burpees

100x Hanging Double leg raises

100x Jumping Pull Up

100x Ab mat Sit up

100x Ring Rows

Wednesday 7th June 2017


CrossFit North Head – CrossFit

Deadlift (5×3 @75%)

Bulgarian Split Squat (3×15 *each leg, can add weight)

*back foot elevated lunge position

Metcon (Time)

Rx+.

3 Rounds

100 Double Unders

20 Wall Balls 9/6kg

10 Deadlift 140/90kg

REST 3 MIN

Rx.

3 Rounds

100 Double Unders

20 Wall Balls 9/6kg

10 Deadlift 120/80kg

REST 3 MIN

V1.

3 Rounds

100 Double Unders

20 Wall Balls 9/6kg

10 Deadlift 100/70kg

REST 3 MIN

V2.

3 Rounds

100 Double Unders

20 Wall Balls 9/6kg

10 Deadlift 80/50kg

REST 3 MIN

Metcon (No Measure)

CF LITE

EMOTM 20 mins

10x KB Sumo Deadlifts

20x Walking Lunges

Met Con

3 Rounds

50-100 Double Unders *skill dependent

20 Wall Balls

20x Pistols *scale to box or band as needed

REST 3 MIN

Tuesday 6th June 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Warm Up

Run/Row 400m

15-12-9

Air Squats

Walking Lunges

Pause Back Squat (5×3 75%)

*for % work take 10% off your max back squat and then workout your working weights.

Metcon (No Measure)

2×15 GHD Hip/Back Extensions or Supermans

Metcon (AMRAP – Rounds and Reps)

Rx+.

15min cap.

2km Row/2km Run

Then in remaining time: AMRAP

5 Front Squats 100/65 *clean the bar

5 Box Jump Overs 30/24″

Rx.

15min cap.

2km Row/2km Run

Then in remaining time: AMRAP

5 Front Squats 80/55 *clean the bar

5 Box Jump Overs 30/24″

V1.

15min cap.

2km Row/2km Run

Then in remaining time: AMRAP

5 Front Squats 60/40 *clean the bar

5 Box Jump Overs 24/20″

V2.

15min cap.

2km Row/2km Run

Then in remaining time: AMRAP

5 Front Squats 50/35 *clean the bar

5 Box Step Overs 20″

Metcon (No Measure)

CF LITE

*squat as per general class

15min cap.

2km Row/2km Run

Then in remaining time: AMRAP

5 Front Squats 40/30 *clean the bar

10 Box Step Overs 20″

Monday 5th June 2017


CrossFit North Head – CrossFit

Bench Press (5×3 @75%)

Ring Dips (2×15 )

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 2min ON / 1min OFF

25 Burpees 6″ touch

Max Strict HSPU in time remaining

V1.

5 Rounds – 2min ON / 1min OFF

20 Burpees 6″ touch

Max Kipping HSPU in time remaining

V2.

5 Rounds – 2min ON / 1min OFF

15 Burpees 6″ touch

Max Bench Scale HSPU in time remaining

Metcon (No Measure)

CF LITE

5 rounds

250m Row

10x Push Up

15x Bench Dips

Met Con

5 Rounds – 2min ON / 1min OFF

15 Burpees 6″ touch

Max Bench Scale HSPU in time remaining

Saturday 3rd June 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Snatch

Empty barbell warm up:

5x Hip Snatch

5x OHS

5x Snatch Balance

5x Snatch

Metcon (Weight)

5x 1x Hip Snatch + 1x Hang Snatch + 1x OHS @50% max snatch

*rest 60-90 seconds between sets

Metcon (Weight)

3×2 Snatch Panda Pull + Snatch @50% max snatch

1 rep is 1x Panda Pull + 1x Snatch

*rest 60-90 seconds between sets

Metcon (Time)

Rx.

10 Front Rack Lunges (stationary or walking) 60/40

15 Burpee Box Jump Overs 24/20″

20 Front Rack Lunges

15 Burpee Box Jump Overs

30 Front Rack Lunges

15 Burpee Box Jump Overs

40 Front Rack Lunges

15 Burpee Box Jump Overs

50 Front Rack Lunges

15 Burpee Box Jump Overs

V1.

10 Front Rack Lunges (stationary or walking) 40/30kg

15 Burpee Box Jump Overs 24/20″

20 Front Rack Lunges

15 Burpee Box Jump Overs

30 Front Rack Lunges

15 Burpee Box Jump Overs

40 Front Rack Lunges

15 Burpee Box Jump Overs

50 Front Rack Lunges

15 Burpee Box Jump Overs

V2.

10 Front Rack Lunges (stationary or walking) 30/20kg

15 Burpee Box Jump Overs 24/20″

20 Front Rack Lunges

15 Burpee Box Jump Overs

30 Front Rack Lunges

15 Burpee Box Jump Overs

40 Front Rack Lunges

15 Burpee Box Jump Overs

50 Front Rack Lunges

15 Burpee Box Jump Overs

Friday 2nd June 2017


CrossFit North Head – CrossFit

Weighted wide grip strict pull up (5×5 @50% *weighted if you can)

GHD Sorensen Hold Plate Rows (2×10)

Metcon (Time)

Rx.

21-18-15

Row/Ski Erg (Cals)

C2B Pull Up

REST 2 MIN

12-9-6

Deadball Over Shoulder 150/100#

Bar Muscle Up

V1.

21-18-15

Row/Ski Erg (Cals)

Pull Up

REST 2 MIN

12-9-6

Deadball Over Shoulder

C2B Pull Up *band scale if needed

V2.

21-18-15

Row/Ski Erg (Cals)

Ring Row

REST 2 MIN

12-9-6

Deadball Over Shoulder

Banded or Jumping Pull Up

Metcon (No Measure)

CF LITE

3×10 Tempo Ring Row *2 sec hold at the top

3×10 Lying Supermans

Met Con

21-18-15

400m

Burpees

REST 2 MIN

12-9-6

Deadball Over Shoulder

Jumping Pull Ups