Retest- Monday 30th March 2015


CrossFit North Head – CrossFit

Northhead Block 7: Hypertrophy strength block

Retesting Week from beginning on this block.

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 30th May 2015


CrossFit North Head – CrossFit

Snatch + OHS (max for the day)

Metcon (Time)

For time

*in teams of 3-5

30x Team tyre flip

400m tyre carry

if no tyre

use deadball

Friday 29th May 2015


CrossFit North Head – CrossFit

Strict Ring Dips (3×4)

*weighted if easy

Dumbbell Bicep Curl (3×10)

Clean (max for the day)

Metcon (Time)

3 rounds for time

400m run

400m row

20x cal air dyne

Thursday 28th May 2015


CrossFit North Head – CrossFit

Thruster (max for the day *clean the bar)

Metcon (AMRAP – Rounds and Reps)

Rx.

12min amrap

50x double unders

25x ring dips

15x wall balls

V1.

12min amrap

50x double unders

25x ring dips- band scale

15x wall balls

V2.

12min amrap

25x double unders/attempts

25x tricep push up

15x wall balls

Wednesday 27th May 2015

CrossFit North Head – CrossFit

Dumbbell Arnold Press (5×4)

power clean + jerk (max for the day )

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

5x deadball over the shoulder

10x kbs 32/24kg

15x C2B pull up

V1.

15min AMRAP

5x deadball over the shoulder

10x kbs 24/16kg

15x pull up

V2.

15min AMRAP

5x deadball over the shoulder

10x kbs 16/12kg

15x jumping C2B pull up

Tuesday 26th May 2015


CrossFit North Head – CrossFit

Weighted wide grip strict pull up (5×4 C2B if easy)

Snatch (max for the day)

Metcon (Time)

Rx.

3 rounds for time

25m handstand walk

25m OH walking lunges 60/40kg

25x t2b

V1.

3 rounds for time

25x Hspu

25m OH walking lunges 50/30kg

25x t2rings

V2.

3 rounds for time

25x plate/bench Hspu

25m OH walking lunges 40/20kg

25x v-sit up

Monday 25th May 2015

CrossFit North Head – CrossFit

Last week of this block, next week we will retest

Thanks to everyone that came down to regionals on the weekend to support the team. It was awesome to see and hear you all there.

Bench Press (max for the day )

Pause Back Squat (5×2)

Metcon (Time)

Rx.

3 rounds for time

5x front squat 100/65kg *clean the bar

10x GHD sit up

15x cal airdyne/20x cal row

V1.

3 rounds for time

5x front squat 80/55kg *clean the bar

10x t2b

15x cal airdyne/ 20x cal row

V2.

3 rounds for time

5x front squat 60/35kg *clean the bar

10x abmat sit up

15x cal airdyne/ 20x cal row

Saturday 23rd May 2015


CrossFit North Head – CrossFit

Hang Snatch + Snatch + OHS (build to a heavy single)

Metcon (Time)

Regional Team Event 6

In teams of 3 in indian file:

Rx.

50x GHD sit up (each)

50x muscle up (total)

50x hang power cleans 93/61kg

V1.

50x GHD sit up- Half way range (each)

50x jumping muscle up (total)

50x hang power cleans 70/40kg

V2.

50x ab mat sit up (each)

50x pull up (total)

50x hang power cleans 50/30kg

Friday 22nd May 2015


CrossFit North Head – CrossFit

Regionals Begins today!!!
Come down to Wollongong to support our gym team!
or watch it live on
games.crossfit.com

Strict Ring Dips (5×6)

*weighted if easy

Dumbbell Bicep Curl (5×6)

Metcon (Time)

Rx.

3 rounds for time

2x rope climb

3x OHS 80/55kg *bar from the floor

V1.

3 rounds for time

2x rope climb

3x OHS 60/40kg *bar from the floor

V2.

3 rounds for time

2x rope climb- attempts

3x OHS 30/20kg *bar from the floor

Thursday 21st May 2015


CrossFit North Head – CrossFit

Thruster (5×6)

Metcon (Time)

4 rounds for time

400m run

25x burpees