Saturday 31st October 2015


CrossFit North Head – CrossFit

Metcon (Weight)

Oly Complex + Max out

• Every 2 minutes for 14 minutes

Snatch Pull + Snatch + OHS

Clean (1×1)

Metcon (Time)

Rx.

35 min cap

For Time:

100x wall balls

100x cal row

50x Burpees

50x GHD sit up

then

*40/30kg bar

20x Thrusters

20x sdlhp

20x push jerk

20x ohs

20x front squat

then

21x pistols

15x power c&j 60/40kg

9x muscle ups

V1.

35 min cap

For Time:

100x wall balls

100x cal row

50x Burpees

50x ab mat sit up

then

*40/30kg bar

20x Thrusters

20x sdlhp

20x push jerk

20x ohs

20x front squat

V2.

35 min cap

For Time:

100x wall balls

100x cal row

50x Burpees

50x ab mat sit up

then

*30/20kg bar

20x Thrusters

20x sdlhp

20x push jerk

20x ohs

20x front squat

Friday 30th October 2015


CrossFit North Head – CrossFit

Split Jerk (3×3)

Metcon (2 Rounds for reps)

Rx.

10 minute amrap

10x bench press @bodyweight

300m row

rest 5 minutes

10 minute amrap

10x front squat @bodyweight *clean the bar

300m run

V1.

10 minute amrap

10x bench press 60/40kg

300m row

rest 5 minutes

10 minute amrap

10x front squat 60/40kg *clean the bar

300m run

V2.

10 minute amrap

10x bench press 40/30kg

300m row

rest 5 minutes

10 minute amrap

10x front squat 40/30kg *clean the bar

300m run

Thursday 29th October 2015


CrossFit North Head – CrossFit

Snatch (heavy single 10 minute)

Metcon (Time)

Partner Wod

For time:

200x lunges *change every 25 reps

150x push up

100x kb swings 32/24kg

75x burpees

50x pull ups

Wednesday 28th October 2015

CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastics Pushing Work

Strict HSPU 3x max effort *scale as needed

Planche hold *scale feet stay on the floor, knee to elbow 3×10

Eccentric Ring Dips 3×5 *5 second negative *scale as needed with band

Metcon (Time)

40min cap

Rx.

For time:

1km run

150x double unders

50x t2b

800m run

120x double unders

40x t2b

600m run

90x double unders

30x t2b

400m run

60x double unders

20x t2b

200m run

30x double unders

10x t2b

V1.

For time:

1km run

150x double unders

50x t2rings

800m run

120x double unders

40x t2rings

600m run

90x double unders

30x t2rings

400m run

60x double unders

20x t2rings

200m run

30x double unders

10x t2rings

V2.

For time:

1km run

50x double unders attempts

50x knee tuck

800m run

50x double unders attempts

40x knee tuck

600m run

50x double unders attempts

30x knee tuck

400m run

50x double unders attempts

20x knee tuck

200m run

30x double unders attempts

10x knee tuck

Tuesday 27th October 2015


CrossFit North Head – CrossFit

Front Squat (1×5, 2×4, 3×3)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx.

“Triple Fran”

21-15-9

thrusters 40/30kg

pull up

rest 5 mins x3

V1.

“Triple Fran”

10 min cap per fran

21-15-9

thrusters 30/20kg

pull up- scale as needed

rest 5 mins x3

V2.

“Double Fran”

10 min cap per fran

21-15-9

thrusters 30/20kg

ring row

rest 5 mins x2

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Monday 26th October 2015


CrossFit North Head – CrossFit

Block 10: Aerobic Capacity
“Start your engines”

Ok time to build an engine!!
We have spent the last few months building a solid strength base and and increasing your tolerance to Lactic acid.
Over the next 8 weeks were are now going to use this strength and begin to build an aerobic base, an “engine”.
Your going to see some long grinder workouts, we are talking 20-60 minutes. These will come up 3 time a week. With these met cons I want you to learn how to move for long periods of time, learn what is you 70% which you will be able to maintain for 40+ minutes!
Concentrate on moving efficiently and breathing the whole time. Don’t redline during the workout and burn out and not be able to finish the wod. Learn your gears!

Twice a week you will do short met cons, this is so that you keep up your lactic threshold, so get after the short stuff, I mean attack it!

There will be a mix of heavy Olympic lifting, barbell cycling Olympic lifting, squatting, and gymnastic strength work in this program on top of the met cons.

Thursday is partner workout day!

This block is very well rounded and has a lot of volume, so be smart, listen to your body and trust the program!

Clean and Jerk (heavy single 10 minute)

Metcon (AMRAP – Rounds and Reps)

Rx.

20 minute amrap

50x double unders

25x ring dips

25x kbs 32/24kg

25x box jumps 30”

600m run

V1.

20 minute amrap

50x double unders

25x ring dips

25x kbs 24/16kg

25x box jumps 24”

600m run

V2.

20 minute amrap

50x double unders attempts

25x ring dips- band scale

25x kbs 16/10kg

25x box jumps 20”

600m run

Saturday 24th October 2015


CrossFit North Head – CrossFit

Metcon (No Measure)

A. Sots press 2×5

B. Snatch Balance – heavy single

C. Snatch Panda Pull + Snatch 5×1

D. power clean + push press – heavy single

E. Clean and 2x jerk – max

Metcon (Time)

For total time:

100m sprint

21x wall balls

21x burpees

1min rest

100m sprint

21x kbs 32/24kg

21x burpees

1min rest

100m sprint

21x slam balls

21x burpees

1min rest

250m sprint

15x wall balls

15x burpees

1min rest

250m sprint

15x kbs 32/24kg

15x burpees

1min rest

250m sprint

15x slam balls

15x burpees

1min rest

400m sprint

9x wall balls

9x burpees

1min rest

400m sprint

9x kbs 32/24kg

9x burpees

1min rest

400m sprint

9x slam balls

9x burpees

1min rest

Friday 23rd October 2015


CrossFit North Head – CrossFit

Tempo Front Squat (5×1)

3 seconds down, 3 seconds at the bottom, straight up
5 seconds down, 10 seconds at the bottom, straight up

*build to something moderate to heavy

Metcon (Weight)

Front Squat hold in front rack, then perform one squat every 10 seconds for 2:00

*squat on 0,10,20,30,40,50,60, 70, 80, 90, 100, 110, 120 seconds

you choose weight

1 sets

Metcon (6 Rounds for reps)

6 amrap intervals 1:30mins on, 1min off

12x thrusters

12x c2b pull ups

Rx.

Round 1. 20/15kg

Round 2. 30/20kg

Round 3. 40/30kg

Round 4. 50/35kg

Round 5. 60/40kg

Round 6. 70/45kg

V1.

Round 1. 20/15kg

Round 2. 30/20kg

Round 3. 40/25kg

Round 4. 45/30kg

Round 5. 50/35kg

Round 6. 60/40kg

V2.

Round 1. 20/10kg

Round 2. 30/15kg

Round 3. 35/20kg

Round 4. 40/25kg

Round 5. 45/30kg

Round 6. 50/35kg

Thursday 22nd October 2015


CrossFit North Head – CrossFit

Bench Press (1×1, then max reps @bw or 70% max)

Metcon (No Measure)

Back strength work

5x sumo deadlift *perfect form, NOT max effort

10x Kb OH lunges

10x Barbell good mornings

Metcon (Time)

3 rounds

1km run

1km row

Wednesday 21st October 2015


CrossFit North Head – CrossFit

Clean (1×1)

Metcon (5 Rounds for reps)

1:30 mins on, 1:30min off for 5 rounds.

Max reps

Clean and jerk.

*can power clean until you can’t

*scale as needed. Yes this is suppose to be heavy!

Rx.

Round 1. 40/30kg

Round 2. 60/40kg

Round 3. 80/50kg

Round 4. 90/60kg

Round 5. 100/70kg

V1.

Round 1. 40/30kg

Round 2. 50/35kg

Round 3. 60/40kg

Round 4. 70/45kg

Round 5. 80/50kg

V2.

Round 1. 30/150kg

Round 2. 40/25kg

Round 3. 50/30kg

Round 4. 60/35kg

Round 5. 70/40kg