Friday 1st September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

5 sets

1x Pause Front Squat + 3x Front Squat @65% of max front squat

Metcon (AMRAP – Reps)

Rx.

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Burpees Over Bar in time remaining

REST 4 MIN

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Thrusters in time remaining 30/20

REST 4 MIN

6min AMRAP

80/60 Cal Bike/Ski/Row

Max C2B Pull Ups in time remaining

V1.

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Burpees Over Bar in time remaining

REST 4 MIN

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Thrusters in time remaining 30/20

REST 4 MIN

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Pull Ups in time remaining

V2.

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Burpees Over Bar in time remaining

REST 4 MIN

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Thrusters in time remaining 20/15

REST 4 MIN

6min AMRAP

80/60 Cal Bike/Ski/Row

Max Ring Rows in time remaining

Boot Camp

Same as Class

Thursday 31st August 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Kipping HSPU

Tripod to Push up

Tripod to wall kick out

Kipping to HS *singles, focus on hip drive

Kipping HSPU sets, deficit if easy

Push Press (3×5 @80%)

Metcon (Time)

Rx.

3 rounds for time

400m Run

21x V-sit up

21x KBS 32/24kg

15x Ring Dips

V1.

3 rounds for time

400m Run

21x V-sit up

21x KBS 24/16kg

15x Ring Dips

V2.

3 rounds for time

400m Run

21x V-sit up

21x KBS 20/12kg

15x Ring Dips- band scale

Boot Camp

Same as Class

Wednesday 30th August 2017


CrossFit North Head – CrossFit

Power Snatch (5×3 @75%)

Every 2minutes for 10 minutes

3x Power Snatch @75% starting weight, climb each set if you can.

Metcon (Time)

Rx+

For Time

100 Double Unders

10 Burpee Bar Muscle Ups

10 TnG Snatches 60/40 *unbroken

REST 5 MIN

For Time

10 TnG Snatches 60/40 *unbroken

10 Burpee Bar Muscle Ups

100 Double Unders

Rx.

For Time

100 Double Unders

10 Burpee Jumping Bar Muscle Ups

10 TnG Snatches 50/35 *unbroken

REST 5 MIN

For Time

10 TnG Snatches 50/35 *unbroken

10 Burpee Jumping Bar Muscle Ups

100 Double Unders

V1.

For Time

75 Double Unders

10 Burpee Pull Ups

10 TnG Snatches 40/30 *unbroken

REST 5 MIN

For Time

10 TnG Snatches 40/30 *unbroken

10 Burpee Pull Ups

75 Double Unders

V2.

For Time

50 Double Unders

10 Burpee Jumping Pull Ups

10 TnG Snatches 30/20 *unbroken

REST 5 MIN

For Time

10 TnG Snatches 30/20 *unbroken

10 Burpee Jumping Pull Ups

50 Double Unders

Metcon (No Measure)

Boot Camp

Oly Lifting (20mins)

Every 2minutes for 10 minutes

3x hang Power Snatch

For Time

30 Double Unders

10 Burpee Jumping Pull Ups

10 Hang Snatches 20/15 *unbroken

REST 5 MIN

For Time

10 Snatches 20/15 *unbroken

10 Burpee Jumping Pull Ups

30 Double Unders

Tuesday 29th August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastic Weakness progression work

Bar Muscle up:

Low bar jumping hip to bar + bar mup catch

Hip to bar pull up

Bar Mup attempt

Chest to Bar

Single Kipping C2B

Linked C2B

Butterfly C2B

Pull Up

Kipping

Kipping Pull Up- singles

Linked Kipping Pull Up

Metcon (No Measure)

3 sets

Super set (10mins)

5x Clap Push Up

10x Depth Plyo Push Up

https://youtu.be/kUycIu7qM4o

10x Side to Side Plyo Push Up

https://youtu.be/zl1cu5DSOpg

Rest 1:30 minute

Metcon (Weight)

Rx.

5 Rounds – Every 2 min – increase weight each rd

1 Squat Clean + 3 Front Squats + 20 Unbroken Wall Balls 9/6

V1.

5 Rounds – Every 2 min – increase weight each rd

1 Squat Clean + 3 Front Squats + 20 Unbroken Wall Balls 6/3

V2.

5 Rounds – Every 2 min – increase weight each rd

1 Power Clean + 3 Front Squats + 15 Unbroken Wall Balls 6/3

Metcon (No Measure)

Boot Camp

15min AMRAP

250m Run

10x Jumping Pull Ups

15x Push Up

Met Con

100 Burpee Box Jumps/Step Ups -partner Rows

Must complete burpee box jumps in sets of 10, alternate so each partner does 5 sets of 10. Also must complete a minimum of 2000m on the Rower.

Monday 28th August 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly Lifting (20 mins)

Every 2minutes for 10 minutes

2xDip Jerk + 1xSplit Jerk @75% starting weight, climb each set if you can.

Metcon (Time)

Rx+

10 Rounds

10m HS Walk into 10/5 Strict HSPU

*no rest between exercises

*REST 2 MIN *

*If you drop on HS walk or break HSPU – perform 10 TTB

Rx

10 Rounds

5m HS Walk into 10/5 Kipping HSPU

*no rest between exercises

*REST 2 MIN *

*If you drop on HS walk or break HSPU – perform 10 TTB

V1.

10 Rounds

Box Scale HS Walk into 10 Bench scale HSPU

*no rest between exercises

*REST 2 MIN *

*If you drop on HS walk or break HSPU – perform 10 TTRing

Metcon (No Measure)

Boot Camp

Every 2 mins for 12 mins

15x Arms Only Wall Balls

15x Wall Balls

10 Rounds

Box Scale HS Walk into 10 Bench scale HSPU

*no rest between exercises

*REST 2 MIN *

*If you drop on HS walk or break HSPU – perform 10 Hanging Knee Tucks

Saturday 26th August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting

5x Snatch High Pull + Power Snatch @40% snatch

5x Snatch Lift off + Snatch @50%

*2 sec pause @ knees, then snatch

5x Hang Power Clean + Push Press @40%

5x Clean Lift Off + Clean + Split Jerk @50%

Metcon (AMRAP – Reps)

Rx.

15min Ladder – RD:RD w/ Partner – 2-4-6-8-etc *Partner 1 does 2 Thrusters and 2 C2B then Partner 2 does 2 Thrusters and 2 C2B

Thruster 40/30

C2B Pull Up

REST 5 MIN

15min Ladder – RD:RD w/ Partner – 2-4-6-8-etc

Clean and Jerk 60/40

TTB

V1.

15min Ladder – RD:RD w/ Partner – 2-4-6-8-etc

Thruster 40/30

Pull Up

REST 5 MIN

15min Ladder – RD:RD w/ Partner – 2-4-6-8-etc

Clean and Jerk 50/35

TTRings

V2.

15min Ladder – RD:RD w/ Partner – 2-4-6-8-etc

Thruster 30/20

Pull Up *band scale

REST 5 MIN

15min Ladder – RD:RD w/ Partner – 2-4-6-8-etc

Clean and Jerk 40/30

Hanging Kipping Double Leg Raises

Friday 25th August 2017

CrossFit North Head – CrossFit

Speed Front Squats (3×5 @40%)

Metcon (Time)

Rx.

For Time

25 cal Ski/Row/600m run

50 Double Unders

25 cal Row/Ski/600m run

50 Double Unders

50 cal Row/Ski/Bike

50 Double Unders

25 Cal Row/Ski/600m run

50 Double Unders

25 Cal Ski/Row/600m run

V1.

For Time

25 cal Ski/Row/600m run

30 Double Unders

25 cal Row/Ski/600m run

30 Double Unders

50 cal Row/Ski/Bike

30 Double Unders

25 Cal Row/Ski/600m run

30 Double Unders

25 Cal Ski/Row/600m run

Boot Camp

*same as class

Thursday 24th August 2017


CrossFit North Head – CrossFit

3km Run (Time)

Metcon (Weight)

Every 2minutes for 10 minutes

2xDip Jerk + 1xSplit Jerk @50%

Split Jerk (max for the day)

Metcon (No Measure)

Boot Camp

*same run as class

Met Con.

Every 2 mins for 14 mins

7x DB S2OH

14x Ab mat sit ups

Wednesday 23rd August 2017


CrossFit North Head – CrossFit

Pause Back Squat + Back Squat (5×1+3 @40%)

*2 sec pause + Normal Back Squat

Metcon (Weight)

Rx+.

3 Rounds – New Round Every 10min

60 cal Row/Ski/Bike

40 Wall Balls

20 Hang Power Snatch 60/40kg

Rx.

3 Rounds – New Round Every 10min

60 cal Row/Ski/Bike

40 Wall Balls

20 Hang Power Snatch 50/35kg

V1.

3 Rounds – New Round Every 10min

60 cal Row/Ski/Bike

40 Wall Balls

20 Hang Power Snatch 40/30kg

V2.

3 Rounds – New Round Every 10min

60 cal Row/ Ski/Bike/1km run

40 Wall Balls

20 Hang Power Snatch 30/20kg

Metcon (No Measure)

Boot Camp

*strength as class

Met Con.

3 Rounds – New Round Every 10min

1km Run

40 Wall Balls

20 Hang Power Snatch 30/20kg

Tuesday 22nd August 2017


CrossFit North Head – CrossFit

Push Press (3×5 @50%)

Metcon (Time)

Rx+.

5 Rounds

5 TnG Squat Cleans 70/45kg

10 Burpee Box Jump Overs 24/20″

5 Push Jerks 70/45kg

REST 2 MIN

Rx.

5 Rounds

5 TnG Squat Cleans 60/40kg

10 Burpee Box Jump Overs 24/20″

5 Push Jerks 60/40kg

REST 2 MIN

V1.

5 Rounds

5 TnG Squat Cleans 50/35kg

10 Burpee Box Jump Overs 20″

5 Push Jerks 50/35kg

REST 2 MIN

V2.

5 Rounds

5 TnG Squat Cleans 40/30kg

10 Burpee Box Step Overs 20″

5 Push Jerks 40/30kg

REST 2 MIN

Metcon (No Measure)

Boot Camp

*strength as class

Met Con.

5 Rounds

5 Front Squats

10 Burpee Box Step Overs 20″

5 Push Press

REST 2 MIN