Thursday 1st October 2015


CrossFit North Head – CrossFit

Bench Press (5×5)

Metcon (Time)

Rx.

2km row

then

21-15-9

Push Up

HSPU

then

run 2km

then

50x cal air dyne

V1.

2km row

then

21-15-9

Push Up

HSPU- plate scale

then

run 2km

then

50x cal air dyne

V2.

2km row

then

21-15-9

Push Up

HSPU- bench scale

then

run 2km

then

50x cal air dyne

Wednesday 30th September 2015

CrossFit North Head – CrossFit

Metcon (No Measure)

Back strength work

3 rounds not for time

10x barbell reverse lunges *stay light

10x russian KBS

10x ghd back extensions

Metcon (Time)

Rx.

21-15-9 For time:

burpees

2 for 1 wall balls

ring dips

rest 3 minutes

then

5 minutes to find max

Front Sqaut

V1.

21-15-9 For time:

burpees

2 for 1 wall balls

band ring dips

rest 3 minutes

then

5 minutes to find max

Front Sqaut

V2.

21-15-9 For time:

burpees

2 for 1 wall balls

tricep push up

rest 3 minutes

then

5 minutes to find max

Front Sqaut

Front Squat (1×1)

Tuesday 29th September 2015


CrossFit North Head – CrossFit

Overhead Squat (3×3)

Metcon (6 Rounds for reps)

Rx.

6 intervals 2mins on, 1min off

5x bar muscle up

10x push jerk 60/40kg

max deadlifts in time remaining

V1.

6 intervals 2mins on, 1min off

5x Jumping muscle up/ c2b pull up

10x push jerk 50/35kg

max deadlifts in time remaining

V2.

6 intervals 2mins on, 1min off

5x pull up

10x push jerk 40/30kg

max deadlifts in time remaining

Monday 28th September 2015

CrossFit North Head – CrossFit

Back Squat (3×3)

Metcon (Weight)

Speed Back squat + band sprint + sprint

10+10m+15m x3 sets

Metcon (3 Rounds for reps)

Gymnastic lactic intervals:

Tabata 20 second on, 10 second off 8 rounds per exercise.

Finish one movement (8 rounds) before moving to the next

Ring dips

Pull Up

Burpee

Saturday 26th September 2015


CrossFit North Head – CrossFit

Metcon (No Measure)

A. Sots press 2×3

B. Emotm 10 minutes

Snatch Pull + snatch + hang snatch

C. Clean complex

D. Clean Pull + Clean

Metcon (Time)

2x 5min amraps

1x finish

• rest 2minutes between rounds

Rx.

10x muscle up

20x power clean & jerk 50/35kg

8x muscle up

15x power clean & jerk 60/40kg

6x muscle up

10x power clean & jerk 80/55kg

V1.

Rx.

20x c2b pull up

20x power clean & jerk 40/30kg

15x c2b pull up

15x power clean & jerk 50/35kg

10x c2b pull up

10x power clean & jerk 60/40kg

V2.

Rx.

20x pull up

20x power clean & jerk 30/20kg

15x pull up

15x power clean & jerk 40/30kg

10x pull up

10x power clean & jerk 50/35kg

Friday 25th September 2015


CrossFit North Head – CrossFit

Metcon (No Measure)

HSPU + Clap push up + barbell strict press

10+12+15 x4 sets

*1:30 rest between

Metcon (5 Rounds for reps)

Rx.

5 amrap intervals of 2mins on, 1min off

5x hang power snatch 60/40kg

5x ohs 60/40kg

5x burpee over the bar

V1.

5 amrap intervals of 2mins on, 1min off

5x hang power snatch 50/35kg

5x ohs 50/35kg

5x burpee over the bar

V2.

5 amrap intervals of 2mins on, 1min off

5x hang power snatch 40/30kg

5x ohs 40/30kg

5x burpee over the bar

Thursday 24th September 2015


CrossFit North Head – CrossFit

Front Squat (1×1)

Metcon (Weight)

Front squat + broad jump + sprint

10+5+50m x3 sets

Metcon (AMRAP – Rounds and Reps)

*30minute cap

For time:

3km row

25x burpees

50x push up

100x walking lunges

3x rope climbs

3km run

Wednesday 23rd September 2015


CrossFit North Head – CrossFit

Push Jerk+Split Jerk (2+1×5)

2+1×5

Metcon (5 Rounds for time)

Rx.

Complete one round every 4:00 for 5 rounds

*rounds go by feel on the day

20x cal air dyne/ 25x cal row/ 600m run

20x thrusters 40/30kg

V1.

Complete one round every 4:00 for 5 rounds

*rounds go by feel on the day

15x cal air dyne/ 20x cal row/ 400m run

20x thrusters 40/30kg

V2.

Complete one round every 4:00 for 5 rounds

*rounds go by feel on the day

15x cal air dyne/ 20x cal row/ 400m run

20x thrusters 30/20kg

Tuesday 22nd September 2015

CrossFit North Head – CrossFit

Metcon (No Measure)

Midline strength work

3 rounds not for time

50m KB front rack carry

10x strict t2b

10x feet anchored barbell sit ups

Metcon (AMRAP – Rounds and Reps)

Rx.

12 minute amrap

5x power snatch 50/35kg

9x deadlift 50/35kg

12x t2b

rest 3 minutes

max clean and jerk

V1.

12 minute amrap

5x power snatch 40/30kg

9x deadlift 40/30kg

12x t2rings

rest 3 minutes

max clean and jerk

V2.

12 minute amrap

5x power snatch 30/20kg

9x deadlift 30/20kg

12x hanging knee tucks

rest 3 minutes

max clean and jerk

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Monday 21st September 2015

CrossFit North Head – CrossFit

Metcon (No Measure)

Shoulder strength work

3 rounds not for time

Seated (on the floor) DB Strict press x10

DB front to lateral raise x10

Barbell Shrugs x10

Metcon (15 Rounds for reps)

Gymnastic lactic intervals:

30 seconds on, 1:00min off 5 rounds of each exercise

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

Rx.

muscle up

Box Jump 30”

Burpees

V1.

Ring Dips

Box Jump 24”

Burpees

V2.

Tricep Push Up

Box Jump 20”

Burpees