Thursday 31st December 2015


CrossFit North Head – CrossFit

Metcon (No Measure)

A. T2B 3×15

B. GHD sit up 3×15

C. Back extensions 3×15

Metcon (Time)

Rx.

For time

15x Cluster 60/40kg

2x Rope Climb

12x Cluster 70/50kg

2x Rope Climb

9x Cluster 80/60kg

2x Rope Climb

6x Cluster 90/70kg

2x Rope Climb

3x Cluster 100/75kg

2x Rope Climb

V1.

For time

15x Cluster 40/30kg

2x Rope Climb

12x Cluster 50/35kg

2x Rope Climb

9x Cluster 60/40kg

2x Rope Climb

6x Cluster 70/50kg

2x Rope Climb

3x Cluster 75/55kg

2x Rope Climb

V2.

For time

15x Cluster 30/20kg

2x Rope walk up

12x Cluster 40/30kg

2x Rope walk up

9x Cluster 45/35kg

2x Rope walk up

6x Cluster 50/40kg

2x Rope walk up

3x Cluster 60/45kg

2x Rope walk up

Wednesday 30th December 2015


CrossFit North Head – CrossFit

Hang Snatch (3×5 @65% with 1 minute rest between sets)

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
V1.

OHS 30/20kg

Pull Up

V2.

OHS 20/10kg

Ring row

Tuesday 29th December 2015


CrossFit North Head – CrossFit

Back Squat (3×15 @65%)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
V1.

15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 jumping muscle-ups

50 wall-ball shots

100 double-unders

V2.

15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 pull-ups

50 wall-ball shots

50 double-unders- attempts

Monday 28th December 2015

CrossFit North Head – CrossFit

Block 11: Peaking Block
Ok so this the last block leading into the 2016 CrossFit Open.
This block will last for the next 12 weeks, and will take us through to week 2 of the open.
However, this block will have 3, 4 week mini blocks in it.
The first 4 weeks will be Hypertrophy you will see lost of strict strength work. There will be a upper body pushing and pulling day, as well as a lower body pushing and pulling day with a midline day each week for the 4 weeks.
There are distinct rep schemes and percentage work that I want you to make sure you stick to.
The objective of this block is to put on some more muscle and increase your muscular endurance and strength.
Met con wise we will be retesting open wods from 2014 and 2015

Shoulder Press (3×15 @65%)

Push Press (3×15 @65%)

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#
V1.

15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters 30/20kg

Thursday 24th December 2015

CrossFit North Head – CrossFit

Metcon (AMRAP – Rounds and Reps)

Rx.

30 minute amrap

1km run

20x push up

20x ring row

20x squats

50x cal air dyne

20x ab mat sit up

20x t2b

20x Russian twists *use slam ball

1km row

V1.

30 minute amrap

1km run

20x push up

20x ring row

20x squats

50x cal air dyne

20x ab mat sit up

20x t2rings

20x Russian twists *use slam ball

1km row

Wednesday 23th December 2015

CrossFit North Head – CrossFit

Metcon (Weight)

Every 2 minutes for 20 mins

Power clean + Hip Clean + Push Press + Split Jerk

@ 50% of max split Jerk

Metcon (Time)

Rx.

5 Rounds for time

10x deadlifts 60/40kg

15x pull up

20x cal row/ air dyne

V1.

5 Rounds for time

10x deadlifts 50/35kg

15x pull up- band scale

20x cal row/ air dyne

V2.

5 Rounds for time

10x deadlifts 40/30kg

15x ring rows

20x cal row/ air dyne

Tuesday 22nd December 2015


CrossFit North Head – CrossFit

Front Squat (5×3 @55%)

Metcon (AMRAP – Rounds and Reps)

Rx.

10 min Amrap

30x double unders

20x kbs 24/16kg

10x hspu

V1.

10 min Amrap

30x double unders

20x kbs 20/12kg

10x hspu- plate scale

V2.

10 min Amrap

30x double unders

20x kbs 16/10kg

10x hspu- bench scale

Monday 21st December 2015

CrossFit North Head – CrossFit

Block 10- Deload Week:
Think week is important for you body to recover after the volume and demandingness of the last block. So only do what is programmed this week, don’t add extra the idea is by the end of this week you will be hanging to get back into the gym and go hard again!

Its just happens to be Christmas week anyway so perfect time to take your foot off the accelerator with training.
New block starts next week so enjoy the rest, new block is peaking block for the Open!

Clean (5×3 @55%)

Metcon (Time)

Rx.

3 Rounds

600m run

10x Thrusters 40/30kg

15x burpees

V1.

30/20kg

Saturday 19th December 2015


CrossFit North Head – CrossFit

Merry Christmas!!!
Ho Ho Ho

Metcon (Weight)

Every 2 minutes for 16 minutes

Hip Clean + Hang Clean + Front Squat + Jerk

Snatch (max single)

Bez’s 12 Days of Christmas (Time)

*bar weight is 90% of your max snatch

For Time:

Rx.

1x Snatch

2x OHS

3x Clean

4x Front Squat

5x Jerks

6x Deadlift

7x HSPU

8x Pistols

9x T2B

10x Wall Balls

11x Burpee Box Jump 24”

12x Muscle Up

Friday 18th December 2015

CrossFit North Head – CrossFit

Push Jerk+Split Jerk (max 1+1)

2+1×5

Metcon (Time)

Rx.

For time:

1.2km run

100x double unders

80x wall balls

60x push ups

50x burpees

40x hspu

30x power clean 80/60kg

20x c2b pull up

1.2km run

V1.

For time:

1.2km run

100x double unders

80x wall balls

60x push ups

50x burpees

40x hspu- plate scale

30x power clean 60/40kg

20x c2b pull up- band scale

1.2km run

V2.

For time:

1.2km run

100x double unders- attempts

80x wall balls

60x push ups

50x burpees

40x hspu- bench scale

30x power clean 50/35kg

20x pull up

1.2km run