Tempo back squat Tempo 3-2-x-1
Rest 2:00 between sets
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
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
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
3 set superset *use Double DBs
6x Double DB Deadlift
20m Farmers Carry
6x Seated Box Jumps *step down
Rest 1:30 between sets
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
Barbell Complex.
5 sets building weight.
Set must be unbroken
6x Deadlift
4x Hang Power Clean
2x Push Jerk
*Rest 2 min between sets
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
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
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
Finisher
5 mins Burpee 6″ touch
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.
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
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
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
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
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
Tempo back squat Tempo 3-2-x-1
Rest 2:00 between sets
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
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
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
© 2015 CrossFit North Head
