Tuesday 1st September 2015

CrossFit North Head – CrossFit

Deadlift (heavy resetting triple)

Deadlift (Emotm 5x deadlift 8 minutes @50%)

Metcon (6 Rounds for reps)

Rx.

6 amrap intervals 2mins on, 1min off

10x burpee 6” touch

12x slam ball *heaviest possible

15x unbroken wall balls

V1.

6 amrap intervals 2mins on, 1min off

10x burpee 6” touch

12x slam ball 9/7kg

15x wall balls

Monday 31st August 2015


CrossFit North Head – CrossFit

Block 9: Class Programming:
Alactic Power:

Over the next 8 weeks we will move into Alactic Power block, in this block you will still be developing your lactic threshold like the last block however this time we will also be focusing on moving fast. The aim is to develop speed – speed equals power!
Work as hard as you can when interval workout come up, you need to earn your rest each round.
You will see some complex strength circuits working on plyometric movements where you will go from one movement to another with no rest then have a longer rest between sets to full recover before the next set.
Make sure you do hard on the working sets, move as hard and fast as possible.
Gymnastic intervals, and body part specific strength days will come up changing between shoulders, back and midline.
Long chipper style wods will also make an appearance at least once a week. When these come up you can either get after them and hit them hard or if you train everyday use this as an active rest day and use it as a “flush out” session.

This is a great well rounded and very fun block so enjoy!
This will take us to mid October then we are going Aerobic leading into Christmas!

The year is flying, the open 6 months away, that’s three more blocks!

Metcon (Weight)

Back squat + tuck jump+ sprint

5+5+50m

Metcon (3 Rounds for reps)

Gymnastic lactic intervals:

30 seconds on, 1:30 off 5 rounds of each exercise

*finish one exercise (5 rounds) before moving to the next

Rx.

Pull up

HSPU

Pistols

V1.

Band pull up/ eccentric pull up

HSPU- plate under ab mat scale

Pistols- ring or post scale

V2.

Ring row

HSPU- bench scale

Pistols- bench scale

Saturday 29th August 2015

CrossFit North Head – CrossFit

Pause Snatch (max)

2 seconds pause at knee before snatch

Pause Clean and Jerk (max)

Metcon (Time)

Rx.

For time:

1.6km run

50x ohs 50/35g

50x c2b pull up

50x burpees

Friday 28th August 2015

CrossFit North Head – CrossFit

3-position snatch (hip, knee, floor) (heavy single)

Metcon (Time)

Rx.

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

2 for 1 wall balls

burpees

V1.

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

wall balls

burpees

Thursday 27th August 2015


CrossFit North Head – CrossFit

3-position Clean (hip, knee, floor) (heavy single)

Metcon (5 Rounds for time)

Rx.

Complete 1 round every 3 minutes for 5 rounds

250m row

7-10x deadball over shoulder 150/85lb

10x lateral jumps over the deadball

V1.

Complete 1 round every 3 minutes for 5 rounds

250m row

7-10x deadball over shoulder 85lb/20kg

10x lateral jumps over the deadball

V2.

Complete 1 round every 3 minutes for 5 rounds

250m row

10x slam ball

10x lateral jumps over the deadball

Wednesday 26th August 2015

CrossFit North Head – CrossFit

*if you don’t show up for the classes today i will program this again tomorrow and friday!

5k Run (Time)

Max Effort 5k Run

Front Squat (3rm + Then one set of max reps at 60% of 3rm)

Tuesday 25th August 2015

CrossFit North Head – CrossFit

Power Snatch (10 mins Emotm Power Snatch ascending ladder sta)

Metcon (5 Rounds for reps)

Rx.

2mins on, 1min off for 5 rounds

5x power snatch 60/40kg

5x t2b

5x burpee over the bar

V1.

2mins on, 1min off for 5 rounds

5x power snatch 50/35kg

5x t2rings

5x burpee over the bar

V2.

2mins on, 1min off for 5 rounds

5x power snatch 40/30kg

5x hanging knee tucks

5x burpee over the bar

Monday 24th August 2015

CrossFit North Head – CrossFit

Metcon (No Measure)

Pull Up complex:

T2B + pull up + c2b + bar muscle up 4+3+2+1 x 5 sets

*aim is not to come off the bar for the set

*break it down to single movements if you need to scale

Metcon (Time)

Rx.

3 rounds for time:

10x deadlift 125/90kg

20x ghd sit up

V1.

3 rounds for time:

10x deadlift 100/70kg

20x v-sit up

V2.

3 rounds for time:

10x deadlift 70/45kg

20x abmat sit up

Saturday 22nd August 2015

CrossFit North Head – CrossFit

Pause Clean (3×2 85%)

2 second pause at knees before clean

Clean (max)

Pause Snatch (3×2 85%)

2 seconds pause at knee before snatch

Snatch (max)

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Rx.

“King Kong”

3 rounds for time

1x deadlift 205/147kg

2x muscle up

3x clean 113/85kg

4x hspu

V1.

“King Kong”

3 rounds for time

1x deadlift 90% max

2x muscle up

3x clean 80% max

4x hspu

V2.

“King Kong”

3 rounds for time

3x deadlift 100/70kg

6x jumping muscle up

9x clean 50/35kg

12x hspu- bench scale

Friday 21st August 2015


CrossFit North Head – CrossFit

Metcon (AMRAP – Reps)

Hspu- max strict into Max effort kipping x2 sets

Metcon (No Measure)

20x pistols into 30x box jumps x2 sets

Metcon (AMRAP – Reps)

Rx.

20min amrap

60x cal row

30x t2b

30x power clean 60/40kg

30x wall balls

20x muscle up

V1.

20min amrap

60x cal row

30x t2rings

30x power clean 50/35kg

30x wall balls

20x jumping muscle up

V2.

20min amrap

60x cal row

30x v-sit up

30x power clean 40/30kg

30x wall balls

20x ring dips