Category Archive: Workout of the Day

Tuesday 17th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

*A1/A2 is a superset.

A1. Glute Bridge DB Bench Press @3×01 4×8 reps

Tempo is from the top of the press, 3 sec down, x at bottom, 0 sec up, 1 sec at top

A2. Ring Row @2020 3×8-10

Metcon (Time)

For Time

Run 1km

Row 1km

Run 1km

Row 1km

Monday 16th April 2018

CrossFit North Head – CrossFit

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Overhead Squat (5×2)

Metcon (Calories)

Rx+.

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

3 Strict Ring Muscle Ups

6 Strict HSPU

Max Cal row/ski/bike

Rx.

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

3 Ring Muscle Ups

6 Strict HSPU

Max Cal row/ski/bike

V1.

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

6 C2B Pull Up

6 Kipping HSPU

Max Cal row/ski/bike

V2.

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

6 Pull Up

6 Bench Scale HSPU

Max Cal row/ski/bike

Saturday 14th April 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Oly Lifting

A. Snatch Lift off + Hang power snatch + OHS

5×1+1+1 @50-60%

B. Hang Snatch or Snatch from Blocks 2×3, 2×2

C. Hang Power Clean + Push Press + Jerk

5×1+1+1 @50-60%

D. Power Clean + Split Jerk 3×2, 3×1

Metcon (Time)

Rx.

Partner Wod

100 Wall Balls 9/6 – Partner hold top position of Ring Dip

100 Bench Press 80/45 – Partner hold chin over bar

100 Ring Rows – Partner holds top position of Bench Press 80/45

100 KB Swings 24/16 – Partner holds Squat with MB 9/6

V1.

100 Wall Balls 9/6 – Partner hold top position of Ring Dip

100 Bench Press 60/40 – Partner hold chin over bar

100 Ring Rows – Partner holds top position of Bench Press 60/40

100 KB Swings 20/12 – Partner holds Squat with MB 9/6

V2.

100 Wall Balls 6/3 – Partner hold top position of Ring Dip

100 Bench Press 50/30 – Partner hold chin over bar

100 Ring Rows – Partner holds top position of Bench Press 50/30

100 KB Swings 16/12 – Partner holds Squat with MB 6/3

Friday 13th April 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Midline

3 sets

10x Strict T2B *scale as needed, but keep strict

60 second Plank Hold

10x Superman Back Extensions

Clean Grip Deadlift (@213x 3×3)

Metcon (Time)

50 Deadball Over Shoulder

EMOM 10m Farmers Carry Heavy

Thursday 12th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Flat Bench Press @3×11 2×8, 2×6, 1×4 reps

Tempo is from the top of the press, 3 sec down, x at bottom, 1 sec up, 1 sec at top

A2. DB Bent Over Row @2020 2×8, 2×6, 1×4

Tempo is from the bottom of the row, 2 sec at bottom, 0 up, 2 sec at top, 0 sec down

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rx.

“Helen”

3 rounds for time

400m Run

21x KBS 24/16kg

12x Pull Up

V1.

3 rounds for time

400m Run

21x KBS 20/12kg

12x Pull Up

V2.

3 rounds for time

400m Run

21x KBS 16/10kg

12x Pull Up

Metcon (AMRAP – Reps)

Finisher

EMOM 5 mins

Max Burpees in 40 seconds

Wednesday 11th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. DB/KB Romanian Deadlift @3131 2×8, 2×6, 1×4

A2. Single Arm Seated DB/KB Shoulder Press 2×8, 2×6, 1×4

Metcon (Time)

WORKING 1:1 with a partner

Rx.

5 Rounds

5 Front Squat 60% 1 RM

10 Box Jumps 30/24″

Band Sprint 30m *partner holds band

REST 1:1

V1.

5 Rounds

5 Front Squat 60% 1 RM

10 Box Jumps 24/20″

Band Sprint 30m *partner holds band

REST 1:1

V2.

5 Rounds

5 Front Squat 60% 1 RM

10 Box Jumps 20″

Band Sprint 30m *partner holds band

REST 1:1

Tuesday 10th April 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Muscle Up Progression/Technique Work

A1. Slow Ring Muscle Up Transition from Ring Row 3×3

A2. Bottom of ring dip holds 3x 30 seconds

A3. Strict Ring C2B Pull Up *as high as possible, aim for your hips

A4. Kipping swing on rings 3×5 *keep arms straight, focus on pulling rings down with lats

Metcon (Calories)

Partner Workout

10 min Effort on Bike/Ski/Row

*partner runs 400m between effort (on change)

10 min Effort on Bike/Ski/Row Use different machine to first 10mins

*partner runs 400m between effort (on change)

Monday 9th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Hip Power Snatch + Snatch Balance 5×1+2

Metcon (Time)

Rx.

5 Rounds

2 Rope Climbs

12 Hang Power Cleans 60/40

*1 min rest between sets

V1.

5 Rounds

1 Rope Climbs

12 Hang Power Cleans 50/30

*1 min rest between sets

V2.

5 Rounds

2 Rope Climb lock downs

12 Hang Power Cleans 40/25

*1 min rest between sets

Saturday 7th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Oly Lifting

A. Snatch Lift off + Hang power snatch 5×2+1 @50-60%

B. Hang Snatch or Snatch from Blocks 5×2

C. Power Clean + Push Press 5×1+1 @50-60%

D. Power Clean + Split Jerk 5×2

Metcon (Time)

Rx.

0-10min

21-15-9

DB Clean and Jerk 22.5/15s

Strict Pull Up

10-20min

21-15-9

DB Thruster 22.5/15

Strict Ring Dip

V1.

0-10min

21-15-9

DB Clean and Jerk 15/10s

Banded Strict Pull Up

10-20min

21-15-9

DB Thruster 15/10

Banded Ring Dip

V2.

0-10min

21-15-9

DB Clean and Jerk 12.5/8s

Ring Row

10-20min

21-15-9

DB Thruster 12.5/8

Bench Dips

Friday 6th April 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Aim is to build to a heavy set and then do that weight for the 3 working sets.

A1. Barbell Z press 3×6

https://youtu.be/wF0Och9eq28

A2. DB Shrugs @121x 3×6

Metcon (Weight)

Rx.

10 Rounds – Every 2min

8 Deadlift @60%

20m Dead ball front carry 100/80#

V1.

10 Rounds – Every 2min

8 Deadlift @60%

20m Dead ball front carry

V2.

10 Rounds – Every 2min

8 Deadlift @60%

20m KB Goblet carry