Monday 1st April 2019


CrossFit North Head – CrossFit

We now move into a strength block post “Open” madness!

We will be adapting the “Conjugate Method” made famous by Westside Barbell, arguably the worlds strongest gym!

You will see each day there is strength work and Accessory work that compliments the strength of the day.

Conditioning workouts are shorter reason for this is I want you to prioritise the strength work.

On the flip side if you are someone that post open needs more aerobic conditioning then the met cons are still here for you.

Again, though to get the most out of this block please prioritise the strength work!

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Box Squat (Work up to a 3rm with good form *no fails)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

RDL

Barbell Romanian Deadlift

Metcon (AMRAP – Rounds and Reps)

Rx.

12min AMRAP

400m Run

10x Ring Dips

20x Wall Balls 9/6kg

V1.

12min AMRAP

400m Run

10x Ring Dips *band scale

20x Wall Balls 6/3kg

Benchmark Week. Thursday 28th March 2019

CrossFit North Head – CrossFit

This week is our Benchmark/Testing week!
All classes will have some form of testing each day.
Please try to do as many days as you can, then be sure to record your results each day.
Compare results from 21/1/19

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Back Squat (1 rep max)

3 or 5 rep max for beginners

Ninja Shit (Time)

“Ninja Shit”

Rx+

For time

30/20x Strict Pull Up

12x Thruster 40/30kg

60/40x kipping pull up

12x Thruster 40/30kg

40/30x c2b pull up

12x Thruster 40/30kg

20/10x bar muscle up

12x Thruster 40/30kg

Rx.

For time

20/10x Strict Pull Up

12x Thrusters 40/30kg

50/30x kipping pull up

12x Thrusters 40/30kg

30/20x c2b pull up

12x Thrusters 40/30kg

10/5x Bar muscle up

12x Thrusters 40/30kg

V1.

For time

10/5x Strict Pull Up

12x Thrusters 30/20kg

40/20x kipping pull up

12x Thrusters 30/20kg

20/10x c2b pull up

12x Thrusters 30/20kg

5/3x Jumping/Band Bar muscle up

12x Thrusters 30/20kg

V2.

For time

10/5x Banded Strict Pull Up

12x Thrusters 20/15kg

30/15x kipping pull up

12x Thrusters 20/15kg

15/10x c2b pull up

12x Thrusters 20/15kg

5/3x Jumping/Band Bar muscle up

12x Thrusters 20/15kg

Benchmark Week. Wednesday 23rd March 2019


CrossFit North Head – CrossFit

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Turn and Burn (Time)

“Turn and Burn”

For time

1.2km shuttle run

*20-40-60m x5

Push It (Time)

“Push It”

Rx

For time

150x wall balls 10ft marker 9/6kg

Into

30x Ring Dips

V1.

For time

150x wall balls 10ft marker 6/3kg

Into

20x Ring Dips

V2.

For time

150x wall balls 10ft marker 6/3kg

Into

15x Ring Dips

Benchmark Week. Tuesday 26th March 2019


CrossFit North Head – CrossFit

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Bottoms Up (Time)

“Bottoms Up”

For time

50x burpees

1km row

25x burpee

Clang n Bang (Time)

“Clang and Bang”

Rx+

For time.

30x Clean and Jerk 100kg

Rx. 80% max C&J

Benchmark Week. Monday 25th March 2019

CrossFit North Head – CrossFit

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Double-Unders (Max reps in 2 minutes)

HSPU Testing (Time)

Complete the below for time:

Rx.

30x Strict HSPU

50x Kipping HSPU

V1.

15x Strict HSPU

30x Kipping HSPU

V2.

Max Strict HSPU

20x Kipping HSPU

Gut Check (Time)

“Gut Check”

Rx.

5 rounds for time

20x DB Snatch 22.5/15kg

20x Ab mat sit up

V1.

5 rounds for time

20x DB Snatch 17.5/10kg

20x Ab Mat Sit up

V2.

5 rounds for time

20x DB Snatch 15/8kg

20x Ab Mat Sit up

Friday 22nd March 2019


CrossFit North Head – CrossFit

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Front Squat (8rm)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rx.

21-15-9 for time

Squat Clean 60/40kg

Ring Dips

V1.

21-15-9 for time

Squat Clean 50/35kg

Ring Dips *band scale

V2.

21-15-9 for time

Squat Clean 40/30kg

Bench Dips or triceps push up

Metcon (Weight)

Double KBs

2 sets 1:1 with a partner

*each set must be unbroken

10x Russian KB Swing

20m Farmers Carry

10x Thrusters

20m OH Walk

Thursday 21st March 2019


CrossFit North Head – CrossFit

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Sumo Deadlift (8rm)

Shoulder Press (8rm)

Metcon (AMRAP – Rounds and Reps)

Rx.

1-10 mins

1.2km Run

into

11-20min

EMOM 10 mins

10x Pistols *alternating

10x HR Push Up

V1.

1-10 mins

1km Run

into

11-20min

EMOM 10 mins

10x Pistols *alternating *Band or box scale

10x HR Push Up *on knees

Wednesday 20th March 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

EMOM 10mins

3x Front Squat 60/40kg *clean the bar

5x Back Squat

Metcon (Time)

Rx.

For time:

50x Double Unders

50x Burpees

50x Deadlift 60/40kg

50x Box Jump Overs 24/20″

50x Cal Row/Ski

V1.

For time:

50x Double Unders

50x Burpees

50x Deadlift 50/35kg

50x Box Jump Overs 24/20″

50x Cal Row/Ski

V2.

For time:

50x Double Unders *scale as needed

50x Burpees

50x Deadlift 40/30kg

50x Box Jump Overs 20″

50x Cal Row/Ski

Tuesday 19th March 2019

CrossFit North Head – CrossFit

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Metcon (Weight)

10-8-6-4-2

Bench Press

Weighted Pull Up

*ascending weight as reps descend

Metcon (Weight)

8 min AMRAP

10x Plate Bicep curl

20 sec Gun Hold (Plate)

10x Banded Triceps Extensions

Metcon (Time)

Indian file 1:1 with partner complete

Rx.

4 rounds (each)

250m Run

20x Wall Balls

10x HSPU

Eg.

Partner 1 runs 400m- Partner 2 rest then

Partner 2 runs 400m- partner 1 rest then

Partner 1 20x Wall Balls- Partner 2 rest etc..

V1.

4 rounds (each)

250m Run

20x Wall Balls

10x HSPU *plate scale

V2.

4 rounds (each)

250m Run

20x Wall Balls

10x HSPU *box scale

Monday 18th March 2019


CrossFit North Head – CrossFit

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Pause Back Squat (*work up to a heavy single for the day)

Metcon (Weight)

Rx.

10 min EMOM

5x Power Snatch 40/30kg

5x Burpees

V1.

10 min EMOM

5x Power Snatch 30/20kg

5x Burpees

V2.

10 min EMOM

5x Power Snatch 20/15kg

5x Burpees

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx.

21-15-9 for time

Thrusters 40/30kg

Pull Up

V1.

21-15-9 for time

Thrusters 30/20kg

Pull Up- band scale

V2.

21-15-9 for time

Thrusters 20/15kg

Ring Row