Category Archive: Workout of the Day

Saturday 2nd December 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting

Snatch

3 sets for technique, speed and positioning

Snatch Pull + Hang Power Snatch + OHS

*weight should only go up if the set is quality

EMOTM 5 mins

2x Power Snatch.

Then

5minutes to find heavy single

Clean and Jerk

3 sets for technique, speed and positioning

Clean Pull + Hang Clean + Jerk

*weight should only go up if the set is quality

Every 2 mins for 10 mins

3x Clean + 1x Jerk

then

4 mins to hit heavy Clean

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here
Rx.

“The Seven”

7 Rounds

7 HSPU- strict

7 Thrusters 60/40

7 Knees to elbows

7 Deadlift 110/65

7 Burpees

7 KB Swings 32/24

7 Pull Ups

V1.

7 Rounds

7 HSPU-kipping

7 Thrusters 50/30

7 Knees to elbows

7 Deadlift 90/55

7 Burpees

7 KB Swings 24/16

7 Pull Ups

V2.

7 Rounds

7 HSPU-bench scale

7 Thrusters 40/30

7 Knees to elbows

7 Deadlift 70/45

7 Burpees

7 KB Swings 20/12

7 Pull Ups

Friday 1st December 2017

CrossFit North Head – CrossFit

Back Squat (2×20 @30-40% *add 5kg to last week.)

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 2min ON / 2min OFF

20/15 Cal Bike/Ski/Erg

Max Box Jump Overs 24/20″

Penalty – if your box jump total after 5 rounds is under 125 reps – complete 1.6km run

Run 800m if you get 125 reps.

V1.

5 Rounds – 2min ON / 2min OFF

20/15 Cal Bike/Ski/Erg

Max Box Jump Overs 20″

Penalty – if your box jump total after 5 rounds is under 125 reps – complete 1.6km run

Run 800m if you get 125 reps.

Thursday 30th November 2017


CrossFit North Head – CrossFit

Metcon (Time)

For time:

1km Row

1km Run

Metcon (AMRAP – Rounds and Reps)

Rx.

10 min AMRAP

15x Power Snatch 35/20kg

30x Double Unders

Rest 5 mins

5 min Cap.

Build to a heavy Power Clean and Jerk

V1.

10 min AMRAP

15x Power Snatch 30/15kg

30x Double Unders

Rest 5 mins

5 min Cap.

Build to a heavy Power Clean and Jerk

V2.

10 min AMRAP

15x Power Snatch 25/10kg

15x Double Unders

Rest 5 mins

5 min Cap.

Build to a heavy Power Clean and Jerk

Wednesday 29th November 2017


CrossFit North Head – CrossFit

Metcon (Time)

Rx.

For time *15min cap

75x HSPU

*emotm 25x Double unders

start on Dubs

V1.

For time *15min cap

50x HSPU

*emotm 20x Double unders

start on Dubs

V2.

For time *15min cap

35x HSPU

*emotm 15x Double unders

start on Dubs

*scale HSPU as needed strict, kipping, bench.

Metcon (AMRAP – Rounds and Reps)

Rx.

20min AMRAP

8 Bar Muscle Ups

16x KB Swings 32/24kg

800m Ski/Row/Run

V1.

20min AMRAP

8 C2B Pull Ups

16x KB Swings 24/16kg

800m Ski/Row/Run

V2.

20min AMRAP

8 Pull Ups

16x KB Swings 20/12kg

800m Ski Erg/Row/Run

Tuesday 28th November 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Leg Endurance *10 min cap

Dead Ball or Dumb Bell work

2 rounds

20x Shoulder to shoulder

20x Walking Lunge

20x Squat

*shoulder to shoulder= the ball goes from your hips to your left shoulder (1 rep) back to your hips then to your right shoulder (2 reps)

Metcon (AMRAP – Reps)

Rx.

12min Cap / Amrap

9-15-21-27-33

Cal Row

Thruster 40/30kg

REST 8 MIN

12min AMRAP

10 HSPU

10m DB Lunge (open standard) 22.5/15s

50 Double Unders

10m DB Lunge

V1.

12min Cap / Amrap

9-15-21-27-33

Cal Row

Thruster 30/20kg

REST 8 MIN

12min AMRAP

10 HSPU-kipping

10m DB Lunge (open standard) 15/10s

50 Double Unders

10m DB Lunge

V2.

12min Cap / Amrap

9-15-21-27-33

Cal Row

Thruster 20/15kg

REST 8 MIN

12min AMRAP

10 HSPU- bench scale

10m DB Lunge (open standard) 12.5/8s

25 Double Unders

10m DB Lunge

Monday 27th November 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly Lifting

Barbell cycling

5-10-15-10-5

Hang Power Clean + Jerk

*so round of

5= 5x Hang power clean + 5x Jerk,

10=10x Hang Power Clean + 10x Jerk

*aim is each round is unbroken

*choose your own weight, same weight must be carried through all sets.

Metcon (Time)

Rx.

10 Rounds

10 C2B Pull Ups

10 Clean and Jerk 60/40

V1.

10 Rounds

10 Pull Ups

10 Clean and Jerk 50/30

V2.

10 Rounds

15 Ring Row

10 Clean and Jerk 40/20

Saturday 25th November 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

3 sets for technique, speed and positioning

Muscle snatch + Hang Power Snatch + Hip Snatch

*weight should only go up if the set is quality

3-lift Power Snatch.

You only get three lifts at your chosen weights

3 sets for technique, speed and positioning

Power Clean + Hang Power Clean + Push Press + Jerk

*weight should only go up if the set is quality

3-lift Clean and Jerk

You only get three lifts at your chosen weights

Metcon (Time)

Rx.

“Barbara”

5 Rounds

20 Pull Ups

30 Push Ups

40 Ab Mat Sit Ups

50 Squats

REST 3 MIN AFTER EACH ROUND

V1.

5 Rounds

20 Ring Row

30 Push Ups

40 Ab Mat Sit Ups

50 Squats

REST 3 MIN AFTER EACH ROUND

Friday 24th November 2017


CrossFit North Head – CrossFit

Back Squat (2×20 @30-40%)

Metcon (Weight)

Rx.

10min EMOM

10 OHS 40/30

30 Double Unders

5 MIN REST

10min EMOM

O: 10 Burpee Box Jump Overs 24/20″

E: 20 Db Snatch 22.5/15

V1.

10min EMOM

10 OHS 30/20

30 Double Unders

5 MIN REST

10min EMOM

O: 10 Burpee Box Jump Overs 24/20″

E: 20 Db Snatch 17.5/10

V2.

10min EMOM

10 OHS 20/10

15 Double Unders

5 MIN REST

10min EMOM

O: 10 Burpee Box Jump Overs 20″

E: 20 Db Snatch 12.5/8

Thursday 23rd November 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con

EMOTM 10mins.

Run 100m + 3 Burpees

*set up markers at 0-20m-30m

Record times for each round.

*scale run to make sure you get at least 10 seconds rest each round

Metcon (Time)

Rx.

5 rounds *25min cap

2x Rope Climbs

15x Bench Press 80/50kg

15x Ring Dips

30x Ab Mat Sit Ups

V1.

5 rounds *25min cap

2x Rope Climbs

15x Bench Press 60/40kg

15x Ring Dips- band scale

30x Ab Mat Sit Ups

V2.

5 rounds *25min cap

2x Rope Climbs

15x Bench Press 50/30kg

15x Bench Dips

30x Ab Mat Sit Ups

Wednesday 22nd November 2017


CrossFit North Head – CrossFit

Power Snatch (10 minutes to build to a heavy Power snatch)

Metcon (Time)

Straight after 10 mins of lifting

3 rounds

10x Power Snatch @50%

30x Double Unders

Metcon (AMRAP – Reps)

Rx.

15min AMRAP LADDER

5-10-15-20-ETC

Cal Bike

C2B Pull Up

KB Swing 32/24

V1.

15min AMRAP LADDER

5-10-15-20-ETC

Cal Bike/Ski/Row

Pull Up

KB Swing 24/16

V2.

15min AMRAP LADDER

5-10-15-20-ETC

Cal Bike/Ski/Row

Ring Row

KB Swing 20/12kg