Tuesday 1st March 2016


CrossFit North Head – CrossFit

Metcon (No Measure)

Bench Press 1×5 75%, 1×4 @80%, 1×3 @85%, 1×2 @90%

into

Clap Push Up 10-15 reps

rest 2 minutes

Bench Press (1×2)

Metcon (Time)

Rx.

3 rounds for time

10x hspu

20x russian twist

15x UB overhead squat 45/35kg

rest 2 mins

V1.

3 rounds for time

10x hspu- plate scale

20x russian twist

15x UB overhead squat 40/30kg

rest 2 mins

V2.

3 rounds for time

10x hspu- bench scale

20x russian twist

15x UB overhead squat 30/20kg

rest 2 mins

Monday 29th February 2016


CrossFit North Head – CrossFit

Ok so now we start a Power Block for the next 4 weeks. The idea for this is to use the strength we have worked on in the last block and now teach it to move fast with heavy loads. There are a lot of supersets and short met cons, lots of which are intervals so when your working you need to go as fast as possible, rest recover and go again!

Metcon (No Measure)

Explosive Power Superset

Front Squat 1×5 75%, 1×4 80%, 1×3 85%, 1×2 90%

into

20” Box jump x15

Rest 2 mins

Front Squat (1×3)

Metcon (Weight)

Technique Met con

*aim is to take your time but go unbroken

Rx.

3 rounds not for time

10x UB Hang power clean 70/50kg

3-7x Muscle up *aim is unbroken if you can

Rest 1:30 minutes

V1

3 rounds not for time

10x UB Hang power clean 60/40kg

7x C2B Pull up *aim is unbroken if you can

Rest 1:30 minutes

V2.

3 rounds not for time

10x UB Hang power clean 50/35kg

7x Pull up *aim is unbroken if you can

Rest 1:30 minutes

Tuesday 1st March 2016


CrossFit North Head – CrossFit

Open Team Comp scores will be out tonight.
The looking teams punishment will be out tomorrow morning!

Metcon (No Measure)

Explosive Power Superset

Bench Press 1×5 75%, 1×4 80%, 1×3 85%, 1×2 90%

Clap Push up x10-15 *go to where you can without breaking

Rest 2 mins

Bench Press (1×3)

Metcon (Time)

Rx.

3 rounds for time

10x Hspu

20x Russian twists with MB 15/10kg

15x UB Ohs 45/35kg

Rest 2 minutes

V1.

3 rounds for time

10x Hspu- plate scale

20x Russian twists with MB 9/7kg

15x UB Ohs 40/30kg

Rest 2 minutes

V2.

3 rounds for time

10x Hspu- bench scale

20x Russian twists with MB 7kg

15x UB Ohs 30/20kg

Rest 2 minutes

Friday 26th February 2016


CrossFit North Head – CrossFit

Open WOD 16.1 released today at 12pm!!!

Snatch (5×3 @50%)

Metcon (Weight)

Rx.

Alternating Emotm 12 minutes

12x thrusters 40/30kg

25x double unders

V1.

Alternating Emotm 12 minutes

12x thrusters 40/30kg

15x double unders

V2.

Alternating Emotm 12 minutes

12x thrusters 30/20kg

10x double unders

Thursday 25th February 2016


CrossFit North Head – CrossFit

Front Squat (5×3 @50%)

Metcon (Time)

Rx.

4 rounds for time

400m Run

10x Front squat 50/35kg

10x Push press 50/35kg

10x Pistol

V1.

4 rounds for time

400m Run

10x Front squat 40/30kg

10x Push press 40/30kg

10x Pistol- post scale

V2.

4 rounds for time

400m Run

10x Front squat 30/20kg

10x Push press 30/20kg

10x Pistol- bench scale

Wednesday 24th February 2016


CrossFit North Head – CrossFit

Metcon (Weight)

Rx.

10 minutes alternating emotm

20x cal row

15x KBS 32/24kg

V1.

10 minutes alternating emotm

20x cal row

15x KBS 24/16kg

V2.

10 minutes alternating emotm

20x cal row

15x KBS 16/12kg

Metcon (Time)

*no racks

21-15-9 for time

Back squat 60/40kg

Burpee

9-15-21

Deadlift 60/40kg

Ab mat sit up

Rx. 60/40kg

V1. 50/35kg

V2. 40/30kg

Tuesday 23rd February 2016


CrossFit North Head – CrossFit

Overhead Squat (5×5 50%)

Metcon (Time)

Rx.

5 rounds for total time

15-20 cal air dyne

then

1 round *60/40kg

5x Power snatch

4x Ohs

3x Snatch

Rest 1 minute

V1. 50/35kg

V2. 40/30kg

Monday 22nd February 2016

CrossFit North Head – CrossFit

Block 11. Part 2.
Week 5- Deload week

This week is a deload week post our heavy last week of the max strength block we just finished. This week is supposed to be light, easy and a chance for your body and nervous system to relax, recover and by the end of the week if done correctly you should be hanging to train!
Now why else this is a great idea is because, this week is week one of the 2016 CrossFit Open!
So its peaking time!!!!
I want your body rested and ready to rock and roll for week one.
No this wasn’t a fluke. This is what makes periodised program so effective.

Please stick to the percentage and let your body enjoy the deload.
You have a big weekend doing open wod 1!

Then next week we start a Power block for the rest of the open.

Back Squat (5×5 @50%)

Metcon (No Measure)

Alternating Emotm 12 minutes

15x burpees

10x t2b

Metcon (AMRAP – Rounds and Reps)

Rx.

12 min amrap

10x hang power cleans 60/40kg

12x hand release push up

15x box jumps 24”

V1.

12 min amrap

10x hang power cleans 50/35kg

12x hand release push up

15x box jumps 24”

V2.

12 min amrap

10x hang power cleans 40/30kg

12x hand release push up

15x box jumps 20”

Saturday 20th February 2016

CrossFit North Head – CrossFit

power clean + jerk (1×2 @85%, 1×2 @90%, 1×2 @95%, 1×1@100%, 1×1 @100%+)

Hang Power Clean (@70% max clean for 1x max rep set *beat last week)

Power Snatch (1×2 @85%, 1×2 @90%, 1×2 @95%, 1×1@100%, 1×1 @100%+)

Hang Power Snatch (@70% max clean for 1x max rep set *beat last week)

Friday 19th February 2016


CrossFit North Head – CrossFit

Back Squat (1×2 @85%, 1×2 @90%, 1×2 @95%, 1×1@100%, 1×1 @100%+)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad!”

For max reps

Three rounds of:

Wall-ball

Sumo deadlift high-pull 35/25kg

Box Jump, 20″ box

Push-press, 35/25kg

Row (Calories)

Rest