Testing Week- Wednesday 1st June 2016


CrossFit North Head – CrossFit

Weightlifting

Front Squat (1×1)

Clean (1×1)

Metcon

Metcon (Time)

Complete the below for time:

*record how you break up each set. Aim is to go big on the first set (unbroken) of each exercise.

Rx

2x Strict Ring Muscle up

10x Ring Muscle Up

V1.

2x seated slow muscle up transition

10x jumping ring muscle up

Metcon (Time)

For time *aim is Unbroken

100x wall balls

Rx.10ft marker

V1. Normal markers

Testing Week- Tuesday 31st May 2016


CrossFit North Head – CrossFit

Weightlifting

Overhead Squat (1×1)

Power Snatch (1×1)

Metcon

Metcon (Time)

Complete the below for time:

*record how you break up each set. Aim is to go big on the first set (unbroken) of each exercise.

Rx

15x Strict HSPU

30x Kipping HSPU

V1.

10x strict HSPU

20x kipping HSPU

V2.

5x strcit HSPU *scale as needed

10x kipping *scale as needed

Metcon (Time)

For time

25x burpees

1000m Row (Time)

Max Effort 1000m Row

Testing Week – Monday 30th May 2016


CrossFit North Head – CrossFit

Weightlifting

Back Squat (1×1)

Power Clean (1×1)

Metcon

Metcon (Time)

Complete the below for time:

*record how you break up each set. Aim is to go big on the first set (unbroken) of each exercise.

Rx

20x Strict Pull Up

40x kipping pull up

30x c2b pull up

10x bar muscle up

V1.

10x strict Pull Up

20x kipping pull up

15x c2b pull up

7x bar muscle up

V2.

5x strict Pull Up

15x kipping pull up

10x c2b pull up

5x Jumping/Band bar muscle up

Metcon (Time)

1km Run

Saturda 28th May 2016


CrossFit North Head – CrossFit

Weightlifting

3-position Clean (hip, knee, floor) (x5 sets *stay light work on speed)

Clean (2 wave max clean)

Metcon (Weight)

Hip Snatch + Hang Snatch + Overhead Squat emotm 10 minutes

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Rx.

The Seven”

Seven rounds of:

7x Handstand push-ups

7x Thruster 60/40kg

7x Knees to elbows

7x Deadlift 110/85kg

7x Burpees

7x Kettlebell swings, 32/24kg

7x Pull-ups

V1.

The Seven”

Seven rounds of:

7x Handstand push-ups- plate scale

7x Thruster 50/35kg

7x Knees to elbows

7x Deadlift 90/65kg

7x Burpees

7x Kettlebell swings, 24/16kg

7x Pull-ups

V2.

The Seven”

Seven rounds of:

7x Handstand push-ups- bench scale

7x Thruster 40/30kg

7x Knees to elbows

7x Deadlift 70/45kg

7x Burpees

7x Kettlebell swings, 20/12kg

7x Pull-ups- band scale

Friday 27th May 2016


CrossFit North Head – CrossFit

Gymnastics

Metcon (No Measure)

Midline/Pull explosive

4 sets not for time

15x GHD sit up

10x Eccentric GHD reverse hammie curls

45 second Sampson Hold on GHD

Weightlifting

Snatch Pull + Hang Power snatch (5×1+1 @85%)

Metcon

Metcon (Time)

3 rounds

With Double KB

5x Russian swings

5x cleans

5x front squat

5x s2oh

5x snatches

5x OHS

400m run (no KB!)

Rx. 24/16kg

V1. 20/12kg

V2. 16/8kg

Thursday 26th May 2016


CrossFit North Head – CrossFit

Weightlifting

Pause Back Squat (5×2 @75%)

Gymnastics

Metcon (3 Rounds for reps)

1 round

Max Strict Pull Up in 1 minute

Rest 1 minute

Max Kipping pull up in 1 minutes

Rest 1 minute

Max c2b pull up

Rest 1 minute

Max Bar Muscle Up

Metcon

Metcon (Time)

Teams of 2.

*one partner working one resting for max reps total reps

1 minute on 1 minute off (so rest while partner works)

Burpees

Power snatch

Burpees

S2oh

Burpees

Thruster

Rx. 40/30kg

V1. 30/20kg

V2. 20/10kg

Wednesday 25th May 2016


CrossFit North Head – CrossFit

Warm-up

Metcon (No Measure)

Rotation/Push day explosive

4 sets not for time

10x hspu shoulder taps (against wall, in hspu position)

10x Hanging Windscreen wipers *scale to bent knees if needed

10x skin the cat

Weightlifting

Cluster (max)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx.

7 minute amrap

20x cal air dyne/ row/ ski erg

20x Goblet squat 16/12kg

20x Russian twists with KB

V1.

7 minute amrap

20x cal air dyne/ row/ ski erg

20x Goblet squat 12/8kg

20x Russian twists with KB

V2.

7 minute amrap

20x cal air dyne/ row/ ski erg

20x Goblet squat 10/6kg

20x Russian twists with KB

Tuesday 24th May 2016


CrossFit North Head – CrossFit

Weightlifting

Deadlift (5×3 @80%)

Deadlift (max rep set 50%)

Metcon

Metcon (Time)

Rx.

“JT on Gear”

21-18-15-12-9-6-3

HSPU

Push Up

Ring Dips

V1.

“JT on Gear”

21-18-15-12-9-6-3

HSPU- plate scale

Push Up

Ring Dips- band scale

V2.

“JT on Gear”

21-18-15-12-9-6-3

HSPU- bench scale

Push Up- knee scale

Parallel Bar- band scale dips

Monday 23rd May 2016

CrossFit North Head – CrossFit

Weightlifting

Dumbbell Bench Press (4×8)

Weightlifting

Bent Over Row (4×8)

Metcon

Metcon (8 Rounds for reps)

Tabata 20 sec on, 10 sec off x8 sets each exercise

Push Up

Metcon (Time)

Rx.

21-15-9

Power clean and Jerk 60/40kg

Wall Balls

T2B

V1.

21-15-9

Power clean and Jerk 50/35kg

Wall Balls

T2Rings

V2.

21-15-9

Power clean and Jerk 40/30kg

Wall Balls

Hanging Double leg raises

Saturday 21st May 2016


CrossFit North Head – CrossFit

Weightlifting

3-position snatch (hip, knee, floor) (x5 sets *stay light work on speed)

Weightlifting

Snatch (2-wave max)

Metcon

Metcon (Weight)

Hip Clean + Hang Clean+ Front Squat + Jerk emotm 10 minutes

Metcon

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Rx.

Coe

Ten rounds – For time

10x Thruster 40/30kg

10x Ring push-ups

V1.

Coe

Ten rounds – For time

10x Thruster 40/30kg

10x push-ups

V2.

Coe

Ten rounds – For time

10x Thruster 30/20kg

10x Knee push-ups