Tuesday 31st October 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Leg Endurance

3 set superset

30 cal Bike/Row/Ski

30x Straight legged Deadlifts *range will depend on flexibility, keep weight light 40/30kg

30x Step Ups *add DB if you like

*Rest 1 min between sets.

Metcon (AMRAP – Rounds and Reps)

Rx.

20min AMRAP

20 TTB

20 Pistol Squats

20 Burpees

40 Double Unders

V1.

20min AMRAP

20 TTRings

20 Pistol Squats- band scale

20 Burpees

40 Double Unders

V2.

20min AMRAP

20 Hanging Double leg raise

20 Pistol Squats- bench scale

20 Burpees

40 Double Unders

Monday 30th October 2017


CrossFit North Head – CrossFit

Metcon (3 Rounds for reps)

Pressing Endurance

3 sets

Plate front Raises (aim for 12+ reps)

Straight into

Strict HSPU for max reps

(go deficit if easy, aim is 6+ reps, scale to box if needed, no kipping)

Rest 2 mins between sets.

Metcon (Time)

(30min cap)

Rx+.

10 Rounds

5 Deadlifts 140/90

3 Pull Ups

2 C2B Pull Ups

1 Bar Muscle Up

*pull up complex unbroken, if you break = 5/3 bar facing burpees before next set of DL

Rx.

10 Rounds

5 Deadlifts 140/90

3 Pull Ups

2 C2B Pull Ups

1 Bar Muscle Up

*pull up complex unbroken to the c2b, can break before the mup.

If you break the pull up = 5/3 bar facing burpees before next set of DL

V1.

10 Rounds

5 Deadlifts 120/75

3 Pull Ups

3 C2B Pull Ups

*pull up complex unbroken, if you break = 5/3 bar facing burpees before next set of DL

V2.

10 Rounds

5 Deadlifts 100/65

6 Pull Ups

*pull up unbroken, if you break = 5/3 bar facing burpees before next set of DL

V3.

10 Rounds

5 Deadlifts 80/55

6 Pull Ups

*pull up unbroken, if you break = 5/3 bar facing burpees before next set of DL

Saturday 28th October 2017


CrossFit North Head – CrossFit

Snatch (5-4-3-2-1 *rest 1:30-2:00 between sets)

Cluster (6-4-2-1-2-4-6 *rest 1:30-2:00 between sets)

Metcon (Time)

PARTNER WOD

Rx.

100 Deadlifts 100/60 *1 bar each

*Partner holds DL top position

100 TTB

*Partner hangs from pull up bar

100 Burpees

*Partner holds plank

100 Cal Row/Ski

*Partner holds wall sit

V1.

100 Deadlifts 80/50 *1 bar each

*Partner holds DL top position

100 TTB

*Partner hangs from pull up bar

100 Burpees

*Partner holds plank

100 Cal Row/Ski

*Partner holds wall sit

V2.

100 Deadlifts 60/40 *1 bar each

*Partner holds DL top position

100 TTRings

*Partner hangs from pull up bar

100 Burpees

*Partner holds plank

100 Cal Row/Ski

*Partner holds wall sit

Friday 27th October 2017


CrossFit North Head – CrossFit

Back Squat (1×3)

Drop Set Back Squat

Work up to heavy triple back squat for the day.

Once triple is reached.

Then hit a 5 weight drop set.

Reps go up by 2 with each drop.

Metcon (Weight)

Rx+.

0-10

10min EMOM

7 Hang Power Snatch 30/20

20 Double Unders

10-15mins

REST

15-25mins

30 Overhead Squats 90/55 *from the floor

Rx.

0-10

10min EMOM

7 Hang Power Snatch 20/15

20 Double Unders

10-15mins

REST

15-25mins

30 Overhead Squats 80/45 *from the floor

V1.

0-10

10min EMOM

7 Hang Power Snatch 20/15

10 Double Unders

10-15mins

REST

15-25mins

30 Overhead Squats 70/40 *from the floor

V2.

0-10

10min EMOM

7 Hang Power Snatch 15/10

10 Double Unders

10-15mins

REST

15-25mins

30 Overhead Squats 50/30 *from the floor

Thursday 26th October 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con

EMOTM 1-5 mins

100m Ski/150m Row

3-5x Burpees

EMOTM 6-10mins

10 Cal Bike/20x Double Unders

10x Air Squats

Metcon (Weight)

Pressing Endurance

EMOTM 1-5mins

5x DB/KB Strict Press

5x HSPU

*scale to kipping/ box hspu if you can’t do strict HSPU

EMOTM 6-10mins

5x DB/KB Strict Press

5x Push Up on DB

Metcon (Time)

Rx.

15-12-9 for time

2 for 1 Wall Ball

Burpee

V1.

15-12-9 for time

Wall Ball

Burpee

Wednesday 25th October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Pressing Superset

5 sets

20x Bench Press

20x Alternating Single Arm KB/DB Strict Press

*both KB are up in front rack position

Metcon (AMRAP – Rounds and Reps)

Rx.

25min AMRAP

2 Rope Climbs

12 Squat Cleans 60/40

22 Box Jumps 24/20″

V1.

25min AMRAP

2 Rope Climbs

12 Squat Cleans 50/30

22 Box Jumps 24/20″

V2.

25min AMRAP

2 Rope Climbs

12 Squat Cleans 40/30

22 Box Jumps 20″

Tuesday 24th October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Leg Endurance

3 set superset

10x Single leg RDLs *each leg

10x Bulgarian Split Squats *each leg (add weight if easy)

50x Walking Lunges

Rest 1:00 between sets.

Metcon (Time)

Rx.

0-5mins

50cal Bike/Ski/Row/800m Run

5-15mins

3 Rounds

30 Wall Ball 9/6kg

15 Ring Dips

15-20mins

50cal Bike/Ski/Row/800m Run

V1.

0-5mins

50cal Bike/Ski/Row/800m Run

5-15mins

3 Rounds

30 Wall Ball

15 Ring Dips *band scale

15-20mins

50cal Bike/Ski/Row/800m Run

V2.

0-5mins

40cal Bike/Ski/Row/600m Run

5-15mins

3 Rounds

30 Wall Ball

15 Bench Dips

15-20mins

40cal Bike/Ski/Row/600m Run

Monday 23rd October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly- barbell cycling

5 sets.

3x Power Clean + 1x Jerk (jerk only after 3rd clean) +3x Hang Power Clean + Jerk (jerk only after 3rd clean)

*unbroken set.

*rest 2 mins between.

Metcon (Time)

Rx+.

For Time

10-20-30-20-10 DB Snatch 30/20kg

5-10-15-10-5 Bar Muscle Ups

Rx.

For Time

10-20-30-20-10 DB Snatch 30/20kg

3-6-9-6-3 Bar Muscle Ups

V1.

For Time

10-20-30-20-10 DB Snatch 22.5/15kg

5-10-15-10-5 C2B Pull Up

V2.

For Time

10-20-30-20-10 DB Snatch 15/10kg

5-10-15-10-5 Pull Up *band scale

Saturday 21st October 2017


CrossFit North Head – CrossFit

Push Jerk (10 mins Build to a moderate single)

Metcon (Weight)

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Power Clean (EMOTM 10 mins 2x Power Clean @75-85%)

Metcon (Time)

Rx.

35 min cap

Partner WOD

3 Rounds – Each

30/20 Cal Row/Ski/Bike

*Partner holds 2x KBs in front rack 24/16s

REST 5 MIN

For Time

100 Double DB Ground 2 Overhead 20/15s

20 Rope Climbs

V1.

35 min cap

Partner WOD

3 Rounds – Each

30/20 Cal Row/Ski/Bike

*Partner holds 2x KBs in front rack 20/12s

REST 5 MIN

For Time

100 Double DB Ground 2 Overhead 15/10s

16 Rope Climbs

V2.

35 min cap

Partner WOD

3 Rounds – Each

30/20 Cal Row/Ski/Bike

*Partner holds 2x KBs in front rack 16/8s

REST 5 MIN

For Time

100 Double DB Ground 2 Overhead 10/7s

20 Rope Climbs Walk Ups

Friday 20th October 2017

CrossFit North Head – CrossFit

Back Squat (3×20)

*2min rest between sets

+5kg from last week’s weight if you completed all sets last week.

Last week of this!

Metcon (Distance)

Rx+.

18min cap

50 Pull Ups

10 Squat Cleans 100/60

30 C2B Pull Ups

10 Squat Cleans 100/60

20 Bar Muscle Ups

10 Squat Cleans 100/60

Max Cal Row in time remaining

Rx.

18min cap

50 Pull Ups

10 Squat Cleans 80/50

30 C2B Pull Ups

10 Squat Cleans 80/50

20 Bar Muscle Ups

10 Squat Cleans 80/50

Max Cal Row in time remaining

V1.

18min cap

50 Ring Row

10 Squat Cleans 60/35

30 Pull Ups

10 Squat Cleans 60/35

20 C2B Pull Ups

10 Squat Cleans 60/35

Max Cal Row in time remaining