Tuesday 1st August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

4 sets

Super set

12x Banded Push Up *light band

https://youtu.be/GyG4vtyA6qw

10x Supine MB Reactive Throws 3kg ball

https://youtu.be/QlV_1WKuGzA

5x Clap Push up

10x Kipping HSPU

Rest 1 minute

V1/Boot Camp.

4 sets

Super set

12x Push Up

10x Supine MB Reactive Throws 3kg ball

5x Clap Push up on knees

10x Bench Dips

Rest 1 minute

Metcon (Time)

Rx.

For Total Time

1km Run

30 DBall Squats 150/100# *hold ball on shoulder

10 DBall Over Shoulder 150/100#

REST 5 MIN

50 Cal Bike/Row/Ski

30 Thrusters 40/30kg

10 Rope Climbs

V1.

For Total Time

1km Run

30 DBall Squats *hold ball on shoulder

10 DBall Over Shoulder

REST 5 MIN

50 Cal Bike/Row/Ski

30 Thrusters 30/20kg

5 Rope Climbs

V2/Boot Camp.

For Total Time

1km Run

30 DBall Squats *hold ball on shoulder

10 DBall Over Shoulder

REST 5 MIN

50 Cal Bike/Row/Ski

30 Thrusters 20/15kg

10 Rope Climbs Jump to Lock Down or Rope Walk Ups

Monday 31st July 2017


CrossFit North Head – CrossFit

Metcon (Weight)

10×3

Rx.

Banded Deadlifts 50-60% max deadlift or less

*one set every 45 seconds

*use thin light band, focus on technique and speed.

https://youtu.be/vk4WoI-pYMc

*only use band if you have good form and are experienced in deadlifting.

V1. Deadlift

V2. Sumo Deadlift

Metcon (Time)

Rx. 30min cap

10 Rounds

1 Round of “Mary”

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

REST 1 min

V1.

10 Rounds

1 Round of “Mary”

5 Bench Handstand Push-ups

10 Band Scale One legged squats, alternating

15 Band Scale Pull-ups

REST 1 min

V2/Boot Camp.

10 Rounds

1 Round of “Mary”

5 Bench Handstand Push-ups

10 Box Scale One legged squats, alternating

15 Ring Rows

REST 1 min

Saturday 29th July 2017


CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 8 mins

Snatch Pull + Hang Power Snatch + Power Snatch @40-50% max snatch

Power Snatch (5-4-3-2-1 (15mins) x2 wave)

Metcon (Weight)

EMOTM 8 mins

Power Clean + Front Squat + Push Press @40-50% max power clean

Cluster (5-4-3-2-1 (15 mins))

Metcon (Time)

Rx.

Partner WOD

200 GHD Sit Ups *scale to half way if not experienced

200 Wall Balls 9/6

200 KB Swings 32/24

200m DBall front hold walking lunge 100/80#

V1.

Partner WOD

300 V-Sit Ups

200 Wall Balls 9/6

200 KB Swings 24/16

200m DBall front hold walking lunge

V2.

Partner WOD

200 Ab mat Sit Ups

200 Wall Balls 9/6

200 KB Swings 20/12

200m DBall front hold walking lunge

Friday 28th July 2017


CrossFit North Head – CrossFit

1+ 1/4 Front Squat (5×3 @40%)

one full rep then a 1/4 rep

Metcon (Time)

Rx.

100 Double Unders

21 Deadlifts 100/70

21 TTB

100 Double Unders

15 Deadlifts

15 TTB

100 Double Unders

9 Deadlifts

9 TTB

100 Double Unders

V1.

70 Double Unders

21 Deadlifts 80/55

21 TTRings

70 Double Unders

15 Deadlifts

15 TTRings

70 Double Unders

9 Deadlifts

9 TTRings

70 Double Unders

V2.

50 Double Unders

21 Deadlifts 60/40

21 Hanging Double Leg Raises

50 Double Unders

15 Deadlifts

15 Hanging Double Leg Raises

50 Double Unders

9 Deadlifts

9 Hanging Double Leg Raises

50 Double Unders

Metcon (No Measure)

Boot Camp

5×3 Front Squats

30 Double Unders attempts

21 Deadlifts 40/30

21 Hanging Double Leg Raises

30 Double Unders attempts

15 Deadlifts

15 Hanging Double Leg Raises

30 Double Unders attempts

9 Deadlifts

9 Hanging Double Leg Raises

30 Double Unders attempts

Thursday 27th July 2017


CrossFit North Head – CrossFit

Metcon (AMRAP – Reps)

Death by Strict Pull Up

1st min=1 rep, 2nd min=2 reps….

Metcon (No Measure)

Superset

Rx.

5 sets

5x Kipping C2B

10x KB Upright Row

15x Ring row

1min rest

V1.

5 sets

5x Kipping Pull Up

10x KB Upright Row

15x Ring row

1min rest

V2.

5 sets

5x Banded Pull Up

10x KB Upright Row

15x Ring row

1min rest

Metcon (AMRAP – Reps)

Rx.

Partner workout

12 min amrap

Partner 1: Row 500m

Partner 2: Max Burpee

*then change.

Score is total Burpees between the two

Metcon (No Measure)

Boot Camp

Tabata Ring Rows

20 on, 10 on x 8 rounds

*then the same as class

Wednesday 26th July 2017


CrossFit North Head – CrossFit

Power Clean (5×3 @40-50%)

Clean Pull (3×2 @100%)

Metcon (Time)

Rx+

5 Rounds – each round for time

5 Push Jerk 100/65

5 Box Jump Overs 30/24″

5 Thrusters 100/65

5 Box Jump Overs

*REST 2 MIN

Rx.

5 Rounds – each round for time

5 Push Jerk 80/55

5 Box Jump Overs 30/24″

5 Thrusters 80/55

5 Box Jump Overs

*REST 2 MIN

V1.

5 Rounds – each round for time

5 Push Jerk 60/40

5 Box Jump Overs 24/20″

5 Thrusters 60/40

5 Box Jump Overs

*REST 2 MIN

V2.

5 Rounds – each round for time

5 Push Jerk 40/30kg

5 Box Jump/Step Overs 20″

5 Thrusters 40/30

5 Box Jump/Step Overs

*REST 2 MIN

Metcon (No Measure)

Boot Camp

5×3 Hang Power Clean

5 Rounds – each round for time

5 Push Press 30/20kg

5 Box Step Overs 20″

5 Thrusters 30/20

5 Box Step Overs

*REST 2 MIN

Tuesday 25th July 2017


CrossFit North Head – CrossFit

Band Bench Press (10×3 @40% max bench)

*light bands
*scale to Normal Bench no bands for non-experienced.

Metcon (Time)

Rx+

4 Rounds

20/15 Cal Row/Ski/Bike

5 Hang Power Snatch 60/40

10 Overhead Squats

REST 5 MIN

4 Rounds

20/15 Cal Bike/Ski/Row

5 Hang Power Clean 90/60

10 Front Squats

Rx

4 Rounds

20/15 Cal Row/Ski/Bike

5 Hang Power Snatch 50/30

10 Overhead Squats

REST 5 MIN

4 Rounds

20/15 Cal Bike/Ski/Row

5 Hang Power Clean 80/50

10 Front Squats

V1.

4 Rounds

20/15 Cal Row/Ski/Bike

5 Hang Power Snatch 40/30

10 Overhead Squats

REST 5 MIN

4 Rounds

20/15 Cal Bike/Ski/Row

5 Hang Power Clean 60/40

10 Front Squats

V2.

4 Rounds

20/15 Cal Row/Ski/Bike

5 Hang Power Snatch 30/20

10 Overhead Squats

REST 5 MIN

4 Rounds

20/15 Cal Bike/Ski/Row

5 Hang Power Clean 50/35

10 Front Squats

Boot Camp

*same as class

Monday 24th July 2017

CrossFit North Head – CrossFit

Power Block
Welcome to the next block. POWER!
Time to take the strength you have developed over the last few months and teach it how to move fast.
This block will be in two parts, weeks 2-5 when will work on speed and explosive power using banded resistance, then weeks 7-10 will focus on strength and explosive power without the banded.
There may be some new exercises for you in this block, I will add videos of movements to help you with the setups and movement mechanics.
Make sure you hit the percentages in this block and take the full rest given to get the most out of the block.
Met cons will be predominately interval based as this goes hand in hand with power development. One day will be a longer conditioning wod and Saturday will be a team/partner wod.

Week 1 and 6 will be deload/intro weeks, in these weeks you will see the strength and accessory work percentage will be low stay on them, it’s a good was for your body to get some recovery and also adapt to new movements.

Met cons in these weeks will still be heavier, if you are feeling beat up then just scale back the weights on the met cons but I’ll let you be the judge on that one.

Enjoy,

Bez

Split Jerk (5×5 @50%)

Dip Jerk (3×2)

Dip and pop

Metcon (No Measure)

Rx+.

5 Rounds – Every 2min

10 C2B Pull Ups

10 UB Strict HSPU *add deficit if easy

*45sec cap each round

Rx.

5 Rounds – Every 2min

10 C2B Pull Ups

10 Strict HSPU

*45sec cap each round

V1.

5 Rounds – Every 2min

10 Pull Ups

10 UB Kipping HSPU *add deficit if easy

*45sec cap each round

V2.

5 Rounds – Every 2min

10 Banded Pull Ups

10 UB Bench Scale HSPU *add deficit if easy

*45sec cap each round

Metcon (No Measure)

Boot Camp

15min amrap

500m row

15x KB Goblet Push Press

15x Goblet Walking Lunges

5 Rounds – Every 2min

10 Ring Row

10 UB Bench Scale HSPU *add deficit if easy

*45sec cap each round

Saturday 22nd July 2017


CrossFit North Head – CrossFit

Warm-up (No Measure)

Oly Lifting

Snatch

Warm up

Empty bar then light weight

3x Hang snatch pulls

3x Hang power snatch

3x OHS

Snatch (10mins to work up to a heavy single.)

Warm-up (No Measure)

Clean & Jerk

Warm Up

Empty bar then light weight

3x Hang Power Clean

3x Hip Clean

3x Jerk

Clean and Jerk (10mins to work up to a heavy single.)

Metcon (Time)

Rx+.

Met Con

For Time

27 Thrusters 40/30

15 Strict HSPU

21 Thrusters 60/40

15 C2B Pull Ups

15 Thrusters 80/50

15 TTB

9 Thrusters 100/60

Rx.

Met Con

For Time

27 Thrusters 40/30

15 Strict HSPU

21 Thrusters 60/40

15 C2B Pull Ups

15 Thrusters 80/50

15 TTB

9 Thrusters 90/55

V1.

Met Con

For Time

27 Thrusters 40/30

15 Kipping HSPU

21 Thrusters 50/35

15 Pull Ups

15 Thrusters 60/40

15 T2Rings

9 Thrusters 70/45

V2.

Met Con

For Time

27 Thrusters 20/10

15 Bench Scale HSPU

21 Thrusters 30/20

15 Pull Ups *scale as needed

15 Thrusters 40/30

15 V-sit Up

9 Thrusters 50/40

Boot Camp.

Met Con

For Time

27 Thrusters 20/10

15 Bench Scale HSPU

21 Thrusters 30/20

15 Pull Ups *scale as needed

15 Thrusters 35/25

15 V-sit Up

9 Thrusters 40/30

Friday 21st July 2017


CrossFit North Head – CrossFit

Weighted wide grip strict pull up (*heavy double for the day)

Pull-ups (*Strict 2x max effort)

Metcon (Time)

Rx.

Met Con

5 Rounds

10 Squat Snatch 60/40

2/1 Legless Rope Climbs

REST 2 MIN

V1.

Met Con

5 Rounds

10 Squat Snatch 50/30

2/1 Rope Climbs

REST 2 MIN

V2.

Met Con

5 Rounds

10 Squat Snatch 40/30

2 Rope Walk Ups

REST 2 MIN

Metcon (No Measure)

Boot Camp

Strength

2x Max Effort Band Scale Wide Grip Strict Pull Ups

Met Con

5 Rounds

10 Hang Power Snatch 40/30

2 Rope Walk Ups

REST 2 MIN