Thursday 1st June 2017


CrossFit North Head – CrossFit

Metcon (Time)

3x 250 m Run or Row

*rest 1 min between efforts, build speed with each set.

Shoulder Press (3×5 @50%)

Metcon (AMRAP – Reps)

Rx.

With a partner, one works, on counts

4 min AMRAP

7x Front Squats 80/55kg

7x Push Up

7x Ab Mat Sit Ups

Rest 4 mins (partner works)

Then Repeat, try beat your first round score!

V1.

With a partner, one works, on counts

4 min AMRAP

7x Front Squats 60/40kg

7x Push Up

7x Ab Mat Sit Ups

Rest 4 mins (partner works)

Then Repeat, try beat your first round score!

V2.

With a partner, one works, on counts

4 min AMRAP

7x Front Squats 50/35kg

7x Push Up

7x Ab Mat Sit Ups

Rest 4 mins (partner works)

Then Repeat, try beat your first round score!

Metcon (No Measure)

CF LITE

Warm up.

3x 250 m Run or Row

*rest 1 min between efforts, build speed with each set.

Press

3×5 Strict Press

Met Con:

Rx.

With a partner, one works, on counts

4 min AMRAP

7x Goblet Squats

7x Push Up

7x Ab Mat Sit Ups

Rest 4 mins (partner works)

Then Repeat, try beat your first round score!

Wednesday 31st May 2017

CrossFit North Head – CrossFit

Deadlift (3×5 @50%)

Bulgarian Split Squat (2×10 *each leg)

*back foot elevated lunge position

Metcon (Time)

Rx+.

3 Rounds

10 Deadlift 140/90

100 Double Unders

Rx.

3 Rounds

10 Deadlift 120/80

100 Double Unders

V1.

3 Rounds

10 Deadlift 100/65kg

75 Double Unders

V2.

3 Rounds

10 Deadlift 80/55kg

50 Double Under attempts

Metcon (No Measure)

CF LITE

Deadlift

3×5 KB Sumo Deadlifts

2×10 BW Bulgarian Split Squat *each leg

Met Con

3 Rounds

30 Wall Balls

150 Single Unders

Tuesday 30th May 2017


CrossFit North Head – CrossFit

Pause Back Squat (5×5 @50%)

*for % work take 10% off your max back squat and then workout your working weights.

Metcon (Weight)

Rx+.

5 Rounds – New Round every 5 min

30/20 cal Row

20 TTB

10 Squat Snatch 60/40

Rx.

5 Rounds – New Round every 5 min

30/20 cal Row

20 TTB

10 Squat Snatch 50/35

V1.

5 Rounds – New Round every 5 min

30/20 cal Row

20 TTRings

10 Squat Snatch 40/30

V2.

5 Rounds – New Round every 5 min

30/20 cal Row

20 Hanging Kipping Double Leg Raises or V-sit ups

10 Squat Snatch 30/20

Metcon (No Measure)

Optional Finisher:

2×10 GHD Hip/Back Extensions or Supermans

Metcon (No Measure)

CF Lite

Squat

5×5 Pausing Back Squat @50%

*for % work take 10% off your max back squat and then workout your working weights.

Met Con

5 Rounds – New Round every 5 min

30/20 cal Row or 400m Run

20 Hanging Kipping Double Leg Raises or V-sit ups

10 Hang Power Snatch 20/15kg

Monday 29th May 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Block 2: Strength Block

New Block!

We move into a max strength block now, essentially we are now taking the muscle mass gains we have just made in the hypertrophy block and teach it how to move heavy loads.

Your strength work will be heavy (70-100%)

Reps will be low (1-5 reps)

Your main aim with this block is to try and hit the percentages with your strength work, take the rest between sets to allow you to hit the heavy sets.

With the lifting being heavy make sure you warm up well and take time to stretch each day. Don’t neglect your mobility.

We will have a press day, pull day, squat days and a deadlift day per week.

These will be your main compound lifts.

Following that there will be accessory exercises that will support your main lift for the day.

Oly work will be more complexes for low reps but heavy weights.

Met cons will be sub 15mins and will be mixed between intervals and straight work capacity, but will be not long met cons as this would be counterproductive to the block.

Enjoy this block, say good bye to your maxes!

#theblueprint

Week 1 (this week) is an Intro week into the block, a deload week but still got work to do.

Please stay to the percentages. Yes, they will feel light.

That’s the point!

Metcon (No Measure)

Clean & Jerk

Empty barbell warm up:

5x 3-position Power clean

5x Front Squat

5x Push Press

5x Jerk

Metcon (Weight)

5x 2x Hip Clean + 1x Front Squat + 1x Jerk @50% max clean

*rest 60-90 seconds between sets

Metcon (Time)

Rx.

30 Strict HSPU

Then

3 Rounds

10 Bench Press 80/50

100m Double KB Front Rack carry 2x 24s/16s

Then

30 Strict Ring Dips

V1.

30 Kipping HSPU

Then

3 Rounds

10 Bench Press 60/40

100m Double KB Front Rack carry 2x 20s/12s

Then

30 Kipping Ring Dips

V2.

30 Bench Scale HSPU

Then

3 Rounds

10 Bench Press 50/35

100m Double KB Front Rack carry 2x 16s/8s

Then

30 Band Scale Ring Dips

Metcon (Time)

CF LITE

With a partner, one works one rests

3 rounds

30x KB Swings

30x Box Step Ups

Met Con

30 Bench Scale HSPU

Then

3 Rounds

20x Push Up on Knees

100m Plate OH Walk 20/10kg

Then

30 Banded Ring Dips or Tricep Push Up

Saturday 27th May 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifitng

Max Out Session!

*in 15-20mins each lift

Snatch (max)

Clean and Jerk

Metcon (Time)

2017 Regional Event 2

Rx.

21-15-9 reps for time of:

Dumbbell snatches 35/25kg

Ring dips

V1.

21-15-9 reps for time of:

Dumbbell snatches 25/15kg

Banded Ring dips

V2.

21-15-9 reps for time of:

Dumbbell snatches 20/10kg

Bench Dips

Metcon (Time)

Rx.

3 rounds for time

400m Run

12x Burpees

Metcon (No Measure)

CF Lite.

21-15-9 reps for time of:

Dumbbell snatches 15/10kg

Banded Ring dips or Bench Dips

B.

3 rounds for time

400m Run

12x Burpees

Friday 26th May 2017


CrossFit North Head – CrossFit

Metcon (AMRAP – Rounds and Reps)

Mini Cindy

10min amrap

5x Pull Up

10x Push Up

15x Squat

Metcon (3 Rounds for time)

1 Round Every 5 mins for 3 rounds

5-4-3-2-1

Bench Press

Front Squat *clean the bar

Rx. 100/65kg

Scale as you need to aim for bench is 80% max

Most will probably be able to go heavier on the Front Squat than the bench.

Metcon (No Measure)

CF Lite.

Met Con:

10min amrap

5x Push Up

10x Ring Row

15x Squat

Met Con

1 Round Every 5 mins for 3 rounds

5-4-3-2-1

*using one KB or DB

Goblet Squat

KB Swing

Push Press

Thursday 25th May 2017


CrossFit North Head – CrossFit

1k Run (Time)

Running Conditioning

1km run time trial

Metcon (Weight)

5 sets

12-10-8-6-4x Barbell Front Rack Walking Lunges

Into

15x Russian KB Swings

*so set 1 is 12x Lunges in 15x RKBS

Metcon (Time)

Rx.

21-15-12-9-6

Ski Erg/Row Cals

T2B

V1.

21-15-12-9-6

Ski Erg/Row Cals

T2Rings

Metcon (No Measure)

CF Lite

Dynamic Warm up

1km Run Time Trial

Legs

10x DB Walking Lunges

Into

15x Russian KB Swings

Met Con.

21-15-12-9-6

Ski Erg/Row/Air Dyne Cals

V-sit Ups

Wednesday 24th May 2017


CrossFit North Head – CrossFit

Metcon (AMRAP – Reps)

Pulling/Pushing

EMOTM 15mins

0-4 mins

20 sec max effort Pull Up

5-8 mins

20 sec max effort HSPU

9-12 mins

1x Legless Rope Climb

13-16 mins

20 sec max effort Push Up

Metcon (Time)

Rx.

For Time: 20min Cap.

Teams of 2

50x Snatch 50/35kg

40x Snatch 60/40kg

30x Snatch 70/45kg

20x Snatch 80/55kg

10x Snatch 90/65kg

V1.

For Time: 20min Cap.

Teams of 2

50x Snatch 50%

40x Snatch 60%

30x Snatch 70%

20x Snatch 75%

10x Snatch 80%

Metcon (Time)

CF Lite.

Pulling/Pushing

EMOTM 15mins

0-4 mins

20 sec max effort Ring Row

5-8 mins

20 sec max effort Bench Scale HSPU

9-12 mins

3x Rope Walk Ups

13-16 mins

20 sec max effort Push Up

Met Con.

For Time: 20min Cap.

Teams of 2

50x DB Snatch

400m Run

40x DB Snatch

400m Run

30x DB Snatch

400m Run

20x DB Snatch

Tuesday 23rd May 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Pressing

EMOTM 15mins

0-6 mins

5-4-3-2-1-1x Strict Press (min 1=5,min 2=4, min 3=3, min 4=2, min 5=1)

7-12mins

4-3-2-1-1-1x Push Press

13-17mins

3-2-1-1-1x Jerk

Metcon (Time)

Rx.

In teams of 2:

300x Double unders

then

10 Rounds with one KB 32/24kg *change with partner at anytime

Single Arm only *5 sets right arm/5 sets left arm

6x Cleans

6x Squat

6x S2OH

then

200x Double Unders

V1.

In teams of 2:

200x Double unders

then

10 Rounds with one KB 24/16kg *change with partner at anytime

Single Arm only *5 right arm/5 left arm

6x Cleans

6x Squat

6x S2OH

then

100x Double Unders

V2.

In teams of 2:

100x Double unders

then

10 Rounds with one KB 20/12kg *change with partner at anytime

Single Arm only *5 right arm/5 left arm

6x Cleans

6x Squat

6x S2OH

then

50x Double Unders

Metcon (No Measure)

CF Lite.

Pressing

EMOTM 15mins

0-6 mins

3x Strict Press

7-12mins

5x Push Press

13-17mins

7x Push Jerk

Met Con.

In teams of 2:

500x Single Unders

then

10 Rounds with one DB *change with partner at anytime

Single Arm only *5 right arm/5 left arm

6x Cleans

6x Squat

6x S2OH

then

400x Single Unders

Monday 22nd May 2017


CrossFit North Head – CrossFit

Back Squat (10 rep max)

Max Height Box Jump (Distance)

Max Height Box Jump

Broad jump

Metcon (Weight)

Rx.

Alternating EMOTM 10 mins

15x burpees

20x thrusters 20/15kg

V1.

Alternating EMOTM 10 mins

10x burpees

15x thrusters 20/15kg

Metcon (Weight)

CF Lite.

3×10 Back Squat *rest 2 mins between sets

Alternating EMOTM 10 mins

15x burpees

20x Slam Ball Thrusters