Wednesday 1st April 2015


Main – CrossFit

Shoulder Press (1rm)

Push Press (1rm)

Metcon (Time)

Rx.

21-15-9 for time

Push press 50/35kg

Kbs 32/24kg

Box jump 30″

V1.

21-15-9 for time

Push press 40/30kg

Kbs 24/16kg

Box jump 24″

V2.

21-15-9 for time

Push press 30/20kg

Kbs 16/12kg

Box jump 20″

Tuesday 31st March 2015


Main – CrossFit

Weighted Pull-ups (1×1)

*if you can’t go weigt then as least resistance as possible!

Barbell Row (prone row, off elevated bench 1×1)

Metcon (Time)

Rx.

3 rounds for time

15x pull up

10x Burpees

5x clusters 70/50kg

V1.

3 rounds for time

15x pull up

10x Burpees

5x clusters 60/40kg

V2.

3 rounds for time

15x pull up

10x Burpees

5x clusters 50/30kg

Monday 30th March 2015


Main – CrossFit

Northhead Block 7: Hypertrophy strength block

So now that the open is finished for the year we are going to move into a new training block. This next block is a hypertrophy strength block, the focus on this block is to build muscle and get stronger.
What you will see in the weeks to come is a “bodybuilding” style approach to your strength work each day. The week will be split with chest, back, shoulders, arm and leg days. Olympic lifts will still be in the program twice a week as well.
What you will find with the strength work is movements will be strict and weighted and the reps scheme will be high (between 10-16 reps per set). Make sure you keep your movement strict and push hard for all of the required reps in each set.

With the olympic lifts we will focus on power programming with the reps and sets, make sure you work to the percentages on the Oly lifts its there for a reason.

Met cons will be shorter usually less than 15mins, but don’t stress about your engine! What you will find is a the high rep strength work will translate well to your muscular endurance and met con fitness.

This is going to be a little different in approach to normal Crossfit training but trust the programming and. Get ready to get strong.
I have tested this on myself for the past five moths and have had get results.

We start week 1 with a testing week. Make sure you go hard as possible on the max tests, just keep your reps legit. The is a met con each day do it if you feel like it, it’s the week after the open so met con-wise use it as a deload week.

Bench Press (1rm)

Back Squat (1rm)

Metcon (AMRAP – Rounds and Reps)

Rx.

10min amrap

Run 400m

15x t2b

15x clap push ups

V1.

10min amrap

Run 400m

15x t2rings

15x clap push ups on knees

V2.

10min amrap

Run 400m

15x v-sit up

15x push ups

Saturday 28th March 2015


Main – CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Friday 27th March 2015


Main – CrossFit

Back Squat (3×20 45% of max, rest 2mins between sets)

Metcon (AMRAP – Reps)

Rx.

3,6,9,12…..

In 12 mins

Hand release push up

Ring row

Kbs 32/24kg

Kte

V1.

3,6,9,12…..

In 12 mins

Hand release push up

Ring row

Kbs 24/16kg

Kte

V2.

3,6,9,12…..

In 12 mins

Hand release push up

Ring row

Kbs 16/12kg

Hanging knee tucks

Thursday 26th March 2015


Main – CrossFit

Deadlift (keep weight moderate)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min amrap

9x hang power snatch 50/35kg

12x burpee box jump 24/20″

400m run

V1.

15min amrap

9x hang power snatch 40/30kg

12x burpee box jump 24/20″

400m run

V2.

15min amrap

9x hang power snatch 30/20kg

12x burpee box jump 20″

400m run

Wednesday 25th March 2015


Main – CrossFit

Paused Front Squat (3sec pause on first rep, then one more normal rep.)

Metcon (AMRAP – Rounds and Reps)

Rx.

17min amrap

1km row/1.2km run

5x thrusters 65/45kg

10x back squat 65/45kg

*use one bar, not racks

V1.

17min amrap

1km row/1.2km run

5x thrusters 55/35kg

10x back squat 55/35kg

*use one bar, not racks

V2.

17min amrap

1km row/1.2km run

5x thrusters 45/25kg

10x back squat 45/25kg

*use one bar, not racks

Tuesday 24th March 2015


Main – CrossFit

Clean (1x emotm 10mins)

Metcon (AMRAP – Rounds and Reps)

Rx.

10min amrap

10x power clean and jerk 60/40kg

2x 15ft rope climb

V1.

10min amrap

10x power clean and jerk 50/35kg

1-2x 15ft rope climb

V2.

10min amrap

10x power clean and jerk 40/30kg

1x 15ft rope climb attempts

Monday 23rd March 2015


Main – CrossFit

Snatch + OHS (1+1×5)

Metcon (6 Rounds for reps)

Rx.

6 intervals 2mins on 2mins off for max reps

Hang snatch 50/35kg

Cal row

Push jerk 50/35kg

Box jump 24/20″

Front squat 50/35kg

Burpee 6″ touch

V1.

6 intervals 2mins on 2mins off for max reps

Hang snatch 40/30kg

Cal row

Push jerk 40/30kg

Box jump 24/20″

Front squat 40/30kg

Burpee 6″ touch

V2.

Rx.

6 intervals 2mins on 2mins off for max reps

Hang snatch 30/20kg

Cal row

Push jerk 30/20kg

Box jump 20″

Front squat 30/20kg

Burpee 6″ touch

Friday 20th March 2015


Main – CrossFit

Snatch (5×2)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min amrap

400m run

10x pull ups

20x db snatches 35/22.5kg

30x ab mat sit up

V1.

15min amrap

400m run

10x pull ups

20x db snatches 25/15kg

30x ab mat sit up

V2.

15min amrap

400m run

10x jumping pull ups

20x db snatches 15/10kg

30x ab mat sit up