CrossFit North Head – CrossFit
Weightlifting
Snatch (1×1 )
Metcon
“Engine testing” Aerobic Capacity (AMRAP – Rounds and Reps)
Rx.
18min amrap
400m run
15x box jump 20/24″
12x push press 50/35kg (clean bar)
9x Kbs 24/16kg
V1.
18min amrap
400m run
15x box jump 20/24″
12x push press 40/30kg (clean bar)
9x Kbs 20/12kg
V2.
18min amrap
400m run
15x box jump 20/24″
12x push press 30/20kg (clean bar)
9x Kbs 16/10kg
CrossFit North Head – CrossFit
Metcon
Pain Day- Lactate Threshold (Calories)
1min max cal air dyne or ski erg
Weightlifting
Front Squat (1×1)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
V1.
21-15-9
Thrusters 42.5/30kg
Band Pull ups
V2.
21-15-9
Thrusters 30/20kg
Jumping Pull ups
CrossFit North Head – CrossFit
Metcon
Metcon (Time)
1km row/ski erg time trail
Metcon
The CrossFit Total (Total Weight)
V1.
3rm Back squat
3rm Strict press
3rm Deadlift
CrossFit North Head – CrossFit
Ok so the CrossFit Open is over again for another year, I hope you all enjoyed it and improved from last years performance.
Moving forward for those not going to regionals we are going to use this week as a “Testing week”, even though you will max out some of your lifts it will be some what of a volume deload after the training blocks previous and peaking for the open.
So have some fun with your training and testing this week, do what you feel like and if your body isn’t agreeing then have a rest.
Weightlifting
Push Jerk (1×1 )
Weightlifting
Split Jerk (1×1)
Metcon
()
“Burn Day” Energy systems- alactic power (AMRAP – Reps)
Rx
6 rounds
2mins on 2min off
Row 200m/ Run 250m
20x wall ball 6/9kg
Max Burpee in time remaining.
Score is total Burpees
CrossFit North Head – CrossFit
Metcon
Metcon (No Measure)
Oly Lifting Complexes
Clean and Jerk 5×3 @80-90% with 3 minutes rest between sets
*warm up to 80-90% working weight then your 5 sets begin
Snatch 5×3 @80-90% with 3 minutes rest between sets
*warm up to 80-90% working weight then your 5 sets begin
*choose your weakest oly lift put 60-70% on the bar and do 2x max rep tng sets
CrossFit North Head – CrossFit
Metcon
Metcon (Time)
For time
100x double unders
100m sled drag *light
25x banded hip extensions
25x banded face pulls
25x single arm DB strict press *each arm
25x Empty bar OHS
50x cal row
50x cal air dyne
+ 30-minute mobility
CrossFit North Head – CrossFit
Metcon (No Measure)
Easter Timetable
Friday.
Open gym 8-9:30am
Open gym 4-6pm
Saturday.
Normal classes 16.5 wod.
Post workout early lunch ans beers to celebrate the end of the open.
Sunday.
Open gym 8-9:30am
Monday.
Open gym 8-9:30am
Weightlifting
Back Squat (1×5, 1×4, 1×3, 1×2 all sets 85-100%+)
+25x hammie curls after each set
Metcon
Metcon (Time)
Lactic Power
3 rounds
250m Ski Erg/Rower/ 400m run
15x Ring row
25x wall balls
Metcon
CrossFit North Head – CrossFit
Weightlifting
Metcon (No Measure)
CFNH Team Open Comp 16.4 Results
1st. TREX
2nd. CU*T
3rd. Hustle & Muscle
4th. Sushi
Scores before kill cards were played
Trex 100pts
Cu*t 105pts
H&M 199pts
Sushi 170pts
Then kill cards for the week were added:
Sam, Colleen, Lucia, Josh
Then scores changed!
Trex 100pts
Cu*ts 107pts
H&M 199pts
Sushi 237pts
Scores were taken over top 8 scores as this was the minimum number that worked for all teams.
PUNISHMENT:
Beers donations as usual.
Dress Up theme:
Dress as a character trait/persona of your Coach Alex Chee, use your imagination.
Ill happily give you examples if needed.
eg.
Surfer chee, Hipster Chee, Raver Chee, Weightlifter Chee, Houso Chee
Coaches Cleaning Punishment:
Clean the toilets and showers in all bathrooms.
Spotless
A “PH” Test will be taken of the floor after your done.
Cluster + Thruster (1×1+4, 1×1+3, 1×1+2, 1×1+1 all sets 85-100%+)
Metcon
Metcon (Time)
Power Complex
Rx.
4 rounds
40x UB Double unders
14x UB DB Thrusters 25/17.5kg
14x Pistols
Rest 1:30
V1.
4 rounds
30x UB Double unders
14x UB DB Thrusters 20/15kg
14x Pistols- post/band scale
Rest 1:30
V2.
4 rounds
20x Double unders
14x UB DB Thrusters 15/10kg
14x Pistols- bench scale
Rest 1:30
Metcon
Metcon (Weight)
Midline/Lumbar Muscular Endurance
3 rounds
15x UB KB swings
30 second hollow hold
Metcon
CrossFit North Head – CrossFit
Weightlifting
Power Snatch (5×4 @80-90% with 3 minutes rest )
Metcon
Metcon (Time)
Power Complex
Rx.
4 rounds for time
20x Hspu
20x Russian twists with MB 9/6kg
20x UB Single arm KB overhead squat 24/16kg
Rest 2 minutes
V1.
4 rounds for time
20x Hspu- plate scale
20x Russian twists with MB 9/6kg
20x UB Single arm KB overhead squat 20/12kg
Rest 2 minutes
V2.
4 rounds for time
20x Hspu- bench scale
20x Russian twists with MB 6/3kg
20x UB Single arm KB overhead squat 12/8kg
Rest 2 minutes
CrossFit North Head – CrossFit
Weightlifting
Power Clean ( 5×4 @80-90% with 3 minutes’ rest between sets)
Metcon
Metcon (No Measure)
Power Complex
Rx.
4 rounds
10x Burpee broad jump
15m Prowler push *heavier than last week
25m sprint
Rest 1:00
Metcon
Metcon (3 Rounds for reps)
Technique
Rx.
3 rounds (one at each weight) not for time
max UB Thrusters 60/40kg
max UB Thrusters 50/35kg
max UB Thrusters 50/35kg
Rest 2 minutes
V1.
3 rounds (one at each weight) not for time
max UB Thrusters 50/35kg
max UB Thrusters 45/33kg
max UB Thrusters 40/30kg
Rest 2 minutes
V2.
3 rounds (one at each weight) not for time
max UB Thrusters 50/35kg
max UB Thrusters 40/30kg
max UB Thrusters 30/20kg
Rest 2 minutes