Testing Week. Friday 1st June 2018

CrossFit North Head – CrossFit

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Front Squat (3rm)

Anaerobic Power (Calories)

Rx.

12 sets

30 sec AMRAP, 1:30 rest

10x push press 40/30kg

Max Ski/Row/Bike in time remaining

V1.

12 sets

30 sec AMRAP, 1:30 rest

10x push press 30/20kg

Max Ski/Row/Bike in time remaining

Testing Week. Thursday 31st May 2018


CrossFit North Head – CrossFit

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Bench Press (3rm)

Weighted Pull-ups (1rm)

Aerobic testing (Time)

Rx.

5 rounds for time

400m Run

20x Burpee 6″ Touch

V1.

4 rounds for time

400m Run

20x Burpee 6″ Touch

Testing Week. Wednesday 30th May 2018


CrossFit North Head – CrossFit

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Deadlift (3rm)

Anaerobic Endurance (AMRAP – Reps)

*score is total reps

Rx.

5 sets

1:30 AMRAP, 3:00 Rest

6x Deadlift 60/40kg

6x Hang Power Clean

6x S2OH

6x T2B

V1.

5 sets

1:30 AMRAP, 3:00 Rest

6x Deadlift 50/30kg

6x Hang Power Clean

6x S2OH

6x T2Rings

V2.

5 sets

1:30 AMRAP, 3:00 Rest

6x Deadlift 40/30kg

6x Hang Power Clean

6x S2OH

6x Hanging Double Leg Raise

Testing Week. Tuesday 29th May 2018


CrossFit North Head – CrossFit

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Shoulder Press (1rm)

Push Press (3rm)

Aerobic Endurance (AMRAP – Rounds and Reps)

*score is total rounds and reps completed.

Rx.

4 min AMRAP

400m Run

10x Burpees with 6″ touch

1 min Rest

4min AMRAP

50x Double Unders

10x C2B Pull Up

1 min Rest

4min AMRAP

400/350m Row

10x Strict HSPU

V1.

4 min AMRAP

250m Run

10x Burpees with 6″ touch

1 min Rest

4min AMRAP

30x Double Unders

10x Pull Up *scale as needed

1 min Rest

4min AMRAP

300/250m Row

10x HSPU *scale as needed

Testing Week. Monday 28th May 2018

CrossFit North Head – CrossFit

Time to test where we are all at.
Each day you will have some strength testing being either a 3 rep max strength movement or 1 rep max Olympic lift.
Make sure you push yourself here but please keep form over weight.
Injuries won’t help your performance.

The energy system met con testing I have added I would like you to attack!
Please keep to the time domains exactly, they are written this way for a reason.

Make sure you record and post your results each day.
I want to see them all.

Enjoy

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Back Squat (3rm)

Phosphate System Testing (Calories)

12 total working sets

For max total calories

10 second max effort Assault Bike/Ski/Row

Rest 1 min

Saturday 26th May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Oly Lifting

A. EMOM 6 mins

Hang Power Snatch + Power Snatch @40-50%

B. EMOM 6 mins

Snatch Pull + Hang Snatch High Pull @40-50%

C. EMOM 6 mins

Snatch @40-50%

D. EMOM 6 mins

Power Clean + 2x TNG Push Jerk + 1x Split Jerk @40-50%

E. EMOM 6 mins

Clean + Push Jerk + Split Jerk @40-50%

Metcon (Time)

Partner WOD

Rx.

100 Cal Assault Bike

10 Legless Rope Climbs

50 Cal Assault Bike

10 Legless Rope Climbs

25 Cal Assault Bike

10 Legless Rope Climbs

V1.

100 Cal Assault Bike/Row/Ski/1.6km Run

10 Legless Rope Climbs 10ft

50 Cal Assault Bike/Row/Ski/1.6km Run

10 Legless Rope Climbs 10ft

25 Cal Assault Bike/Row/Ski/1.6km Run

10 Legless Rope Climbs 10ft

V2.

70 Cal Assault Bike/Row/Ski/1km Run

10 Rope Climbs

50 Cal Assault Bike/Row/Ski/1km Run

10 Rope Climbs

25 Cal Assault Bike/Row/Ski/1km Run

10 Rope Climbs

Friday 25th May 2018


CrossFit North Head – CrossFit

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Back Squat (5×5 @60%)

Metcon (No Measure)

Push/Pull Super Set

4 sets

5x Russian dip

https://youtu.be/eGK4cnYFpT0

5x Kipping Hip to bar pull up

*as big a kip as possible

Metcon (No Measure)

Rx.

6 Rounds – Every 2min

10m HS Walk

Straight into

10 Strict HSPU

V1.

6 Rounds – Every 2min

10x Wall facing shoulder touches

Straight into

10 HSPU

V2.

6 Rounds – Every 2min

10x Box Walk around

Straight into

10 Box Scale HSPU

Thursday 24th May 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Barbell Z Press 5×5 @60%

A2. DB Single Arm Bent Over Row

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

*15 min cap

Partner WOD

1:1

10 Rounds

100m Run

10x Burpees

Wednesday 23rd May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

3 set Giant set

A1. Front foot elevated (on plate) split squat x8 *each leg

*Hold Single KB OH to add load

A2. 5x Strict T2Rings + 5x Kipping T2Rings

A3. Lateral DB Step Up and Over x10

*2 second negative off the box for each rep

A4. 60 second Hollow Hold

Metcon (Weight)

Rx.

5x 1:30min ON / 1:30min OFF

10 DB Step Overs 22.5/15s

20 Jumping Lunges

Broad Jump in time remaining

V1.

5x 1:30min ON / 1:30min OFF

10 DB Step Overs 15/10s

20 Jumping Lunges

Broad Jump in time remaining

V2.

5x 1:30min ON / 1:30min OFF

10 DB Step Overs 10/7s

20 Jumping Lunges

Broad Jump in time remaining

Tuesday 22nd May 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

GYMNASTIC STRENGTH WORK

HSPU

2 rounds

5 x free standing kick ups

30 sec x wall facing hold

10 x shoulder taps

Headstand practice

play around with headstand hold.

- place head on ab mat, arms and head in tripod position bring yourself up by pulling knee to elbow – mimicking bottom position of kipping HSPU see how long you can hold for, take legs out straight above you etc.

Front Squat (3×5 @60%)

Metcon (Calories)

Rx.

20min EMOM

1) 200m Run

2) 15/12 cal Row

3) 50 Double Unders

4) 15/12 cal Assault Bike

V1.

20min EMOM

1) 100m Run

2) 12/10 cal Row

3) 30 Double Unders

4) 12/10 cal Assault Bike