Thursday 1st February 2018


CrossFit North Head – CrossFit

Tempo Back Squat (4-4-3-3)

Tempo back squat Tempo 3-2-x-1

Rest 2:00 between sets

Metcon (No Measure)

Rx.

20min emom

Min 1: 12 cal ski

Min 2: 30 second plank hold + 5 Burpees

Min 3: 45sec max double unders

Min 4: rest

*scale reps if needed

Wednesday 31st January 2018


CrossFit North Head – CrossFit

Metcon (AMRAP – Rounds and Reps)

Rx.

12min amrap

1 x 20m dead ball carry

4 x Dead Ball OTS

6 x Burpee jump over the ball

8 x strict HSPU

10 x DB snatch 25/20kgs

V1.

12min amrap

1 x 20m dead ball carry

4 x Dead Ball OTS

6 x Burpee jump over the ball

8 x Kipping HSPU

10 x DB snatch 22.5/15kgs

V2.

12min amrap

1 x 20m dead ball carry

4 x Dead Ball OTS

6 x Burpee jump over the ball

8 x Bench Piked HSPU

10 x DB snatch 15/10kgs

Metcon (AMRAP – Reps)

Rx+.

10 Rounds – 1min ON / 1min OFF

Odd Rds – 15 UB C2B Pull Ups

Even Rds – 15 UB TTB

Max Squat Snatch 60/40 in time remaining

Rx.

10 Rounds – 1min ON / 1min OFF

Odd Rds – 10 UB C2B Pull Ups

Even Rds – 10 UB TTB

Max Squat Snatch 60/40 in time remaining

V1.

10 Rounds – 1min ON / 1min OFF

Odd Rds – 15 UB Pull Ups

Even Rds – 15 UB TTRings

Max Squat Snatch 50/30 in time remaining

V2.

10 Rounds – 1min ON / 1min OFF

Odd Rds – 10 Pull Ups

Even Rds – 10 TTRings

Max Squat Snatch 40/20 in time remaining

Tuesday 30th January 2018


CrossFit North Head – CrossFit

Metcon (Weight)

3 set superset *use Double DBs

6x Double DB Deadlift

20m Farmers Carry

6x Seated Box Jumps *step down

Rest 1:30 between sets

Metcon (Time)

Rx.

For Time

100 DB Thrusters 22.5/15s

EMOM – 5 Burpee Box Jump Overs 24″ *must jump back and jump up on burpee

V1.

For Time

100 DB Thrusters 15/10s

EMOM – 5 Burpee Box Jump Overs 24/20″ *must jump back and jump up on burpee

V2.

For Time

100 DB Thrusters 12.5/8s

EMOM – 5 Burpee Box Step Overs 20″ *must jump back and jump up on burpee

Monday 29th January 2018

CrossFit North Head – CrossFit

Metcon (Weight)

Barbell Complex.

5 sets building weight.

Set must be unbroken

6x Deadlift

4x Hang Power Clean

2x Push Jerk

*Rest 2 min between sets

Metcon (Calories)

Cardio Conditioning.

Rx.

6 Rds – 2min ON / 2min OFF

Cal Row/Ski/Bike

Start with 40/30cals in round 1 then increase by 2 every round

V1.

6 Rds – 2min ON / 2min OFF

Cal Row/Ski/Bike

Start with 35/25cals in round 1 then increase by 2 every round

V2.

6 Rds – 2min ON / 2min OFF

Cal Row/Ski/Bike

Start with 30/20cals in round 1 then increase by 2 every round

Saturday 27th January 2018


CrossFit North Head – CrossFit

Metcon (Weight)

Clean

10-8-6-4-2 Ladder.

Choose your own weights.

Aim is 50%-60%-70%-80%-90%

Every 2:00 for 4 sets

2x Power Snatch

Every 2:00 for 4 sets

1x Power Snatch

Metcon (AMRAP – Rounds and Reps)

Rx.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 35/25kg

3 bar muscle-ups

V1.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 25/15kg

5x C2B Pull-ups

V2.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 20/10kg

7 Pull-ups

Metcon (AMRAP – Reps)

Finisher

5 mins Burpee 6″ touch

Friday 26th January 2018


CrossFit North Head – CrossFit

Metcon (Weight)

Deadlift

10-8-6-4 Deadlift

*you choose weight, sets must be unbroken and weight must go up with each set

20x Kipping HSPU between sets

*HSPU open standard, must be unbroken, scale the number as needed but keep it challenging.

Metcon (AMRAP – Reps)

Rx+.

5 Rounds – 2min AMRAP / 1 min REST

15 OHS 40/30

15 TTB

Rx.

5 Rounds – 2min AMRAP / 1 min REST

15 OHS 30/20

15 TTB

V1.

5 Rounds – 2min AMRAP / 1 min REST

15 OHS 20/15

15 TTRings

V2.

5 Rounds – 2min AMRAP / 1 min REST

15 OHS 20/15

15 Hanging Double Leg Raises

Thursday 25th January 2018


CrossFit North Head – CrossFit

Metcon (Weight)

Barbell Complex.

4 sets building weight.

Set must be unbroken

1x BTN Snatch Grip Split Jerk

1x Snatch Balance

3x OHS

*Rest 2 min between sets

Metcon (Time)

Partner Workout.

Only one partner can work at a time.

For Time.

400m Run *together

100x Wall Balls

250m Run *together

100x Hand Release Push Up

400m Run *together

100x Dead Ball Over the shoulders 40/20kg

250m Run *together

100x Ab Mat Sit Up

Wednesday 24th January 2018


CrossFit North Head – CrossFit

Metcon (Weight)

Rx+.

4 sets

4x Alternating DB Snatch 35/22.5kg

30 second Row

5/3 Bar Muscle Ups

Rest 1:30

*row splits must go down each set

Rx.

4 sets

4x Alternating DB Snatch 30/20kg

30 second Row

5/3 Bar Muscle Ups

Rest 1:30

*row splits must go down each set

V1.

4 sets

4x Alternating DB Snatch 25/15kg

30 second Row

5x C2B Pull Ups

Rest 1:30

*row splits must go down each set

V2.

4 sets

4x Alternating DB Snatch 20/10kg

30 second Row

5x Pull Ups

Rest 1:30

*row splits must go down each set

V3.

4 sets

4x Alternating DB Snatch 15/8kg

30 second Row

5x Pull Ups

Rest 1:30

*row splits must go down each set

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 1:30 ON / 1:30 OFF

20 Shoulder to Overhead 60/40

Max Bar Facing Burpees

V1.

5 Rounds – 1:30 ON / 1:30 OFF

20 Shoulder to Overhead 50/30

Max Bar Facing Burpees

V2.

5 Rounds – 1:30 ON / 1:30 OFF

20 Shoulder to Overhead 40/30

Max Bar Facing Burpees

Tuesday 23rd January 2018


CrossFit North Head – CrossFit

Tempo Back Squat (5-4-3-2 )

Tempo back squat Tempo 3-2-x-1

Rest 2:00 between sets

Metcon (AMRAP – Rounds and Reps)

Rx.

20min AMRAP

50 Deadlifts 100/60

50 Box Jump Overs 24/20″

50 Cal Assault Bike/Row/Ski

V1.

20min AMRAP

50 Deadlifts 80/50

50 Box Jump Overs 20″

50 Cal Assault Bike/Row/Ski

V2.

20min AMRAP

50 Deadlifts 60/40

50 Box Jump Overs 20″

50 Cal Assault Bike/Row/Ski

V3.

20min AMRAP

50 Deadlifts 40/30

50 Box Jump Overs 20″

50 Cal Assault Bike/Row/Ski

Monday 22nd January 2018

CrossFit North Head – CrossFit

Metcon (Calories)

Rx.

Alternating EMOTM 20mins

Min 1. 20 cal Row

Min 2. 15 Burpees

Min 3. 40x Double Unders

Min 4. 15 cal Bike

V1.

Alternating EMOTM 20mins

Min 1. 15 cal Row

Min 2. 10 Burpees

Min 3. 40x Double Unders

Min 4. 10 cal Bike

Metcon (AMRAP – Reps)

Rx.

6 Rounds – 1min ON / 1min OFF

21 Thrusters 30/20kg

Max C2B Pull Ups

V1.

6 Rounds – 1min ON / 1min OFF

21 Thrusters 30/20kg

Max Pull Ups

V2.

6 Rounds – 1min ON / 1min OFF

21 Thrusters 20/15kg

Max Pull Ups