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#CrossFit #Hackney #WOD 31/03/2014 – 06/04/2014 #withmomentum

Posted 30th March 2014 by Josh Schouten

Monday 31/03/2014

Warm-up

All Athlete
Teach Thruster Tekkers
Thoracic Mobility- then -3 Rounds of:
:30sec Hollow Rock Holds
5 Thrusters with pause in overhead position* 20/15kg
10 American KBS**In overhead position focus on squeezing butt & belly tight. Do not be a ‘broken’ athlete

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
A. Eccentric Back Squats, 4 x 6-8, 60X0, on 2:00 A. 4 x 8-10, 50×0, on 2:00

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
4 Rounds of:
B-1 Strict TTB* 12-15reps, rest 30sec
B-2 Alternating Forward Lunges with 2xKB 20reps, rest 60sec* Must keep knees and feet together, toes should remain pointed throughout the movement
B-1 [Scale: Work to appropriate level:
L1 – Hanging Knee Raises
L2 – Hangining K2E
L3 – TTB]*
B-2 [Scale: DB, Front Rack MB, Body Weight]

W.O.D

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
12min AMRAP (6 Rounds):
:30sec Thruster 50/35kg
:30sec Russian KB Swings 32/20kg
Rest 60secThe aim is to keep the reps consistent each round
[Scale: Thruster 42.5/30kg]
[Scale: KBS 24/16kg]
[Scale: Thruster to comfortable weight. If overhead position is poor use DB with nutral grip]
[Scale: KBS to comfortable weight]

Tuesday 01/04/2014

Warm-up

All Athlete
3 Rounds of:
:30sec Hollow Rocks *
:30sec ME Press-ups [Scale: Incline to maintain midline]
:30sec rest* This dish shape needs to translate into your press-ups and chin-ups

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
A-1 Mid-Grip Flat Bench Press, 4x 8-10, 32×0, rest 90sec
A-2 Bent-Over BB Row, Pronated Grip, 4x 12-15, 30×0
A. ME 2RM Bench Press
B. DE: 10min EMOM 3reps BB Row
A-1 3×10-12reps
A-2 ..

Strength

In Partners switch between exercises on the 2minutes for 4 rounds (16min):

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
B-1 Pause Ring Press-up, 4x 10-12, 31×0*
B-2 Standing BB Reverse Curls, 4x 8-10 31×0* Ring push-ups – set the bottom of the rings below knee height and keep the straps vertical. External rotation at the top!Can you maintain your midline?
B-1 Pause Ring Press-up, 4x 10-12, 31×0*
B-2 ..

W.O.D

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
12min of Angie
100: Pull Ups, Press Ups, Sit Ups, Squats
10x10x10x10
You must complete your reps in the above order with the above rep scheme, how many reps can you get through in 12mins?
Total reps within 12:00 is score.
[Scale: Pull-ups, Ring Rows]
[Scale: Press-up, Incline Press-ups]

Wednesday 02/04/2014

Warm-up

All Athlete
Gymnastic warm-up:
3 Rounds of:
Hollow Body Hold 30sec
Arch (superman) Body Hold for 30sec
Dish to V-up – 5 reps
Pull Ups – 5 reps

Gymnastics Conditioning

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
:30sec of work :30set rest for 3 rounds (18minutes) of:

Gym Conditioning:
Circuit 1:
A. Dish to V-Up
B. Dip Shrugs on Rings, hold dish shape
C. L-Sit Holds, choose appropriate level [
L1: L-Sit on boxes
L2: L-Sit on Kettlebells,
L3: L-Sit on Sheena
L4: L-Sit on floor]

Circuit 2:
A. GHD sit-ups
B. Floor Straddle Alternating Leg Raises
C. Straddles Sit-up

A. [Scale: Single Leg V-ups, Double Crunch]
B. [Scale: Static holds on rings, try to hold dish shape]
C. [Scale: Straighten single leg, keep both knee bent]A.[Scale: Abe-mat sit-ups]
B.[Scale: Sit on a raised surface, or bring legs closer in (not full straddle]
C..

Gymnastics

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
15minutes to practicing you freestanding handstands and handstand walks

Progress through the levels:

L1: Kick up to Handstand tucks, with wall support
L2: Kick up to Handstand tuck & extend to handstand, with wall support
L3: Kick up to freestanding handstand tucks (no support)
L4: Kick up to freestanding handstand tuck & extend to handstand (no Support)

[Scale: Regress all movements to headstands and work through the levels] [Scale: If middline stability upside down is poor, you should practive hollow rocks and holding a weight plate overhead with butt and belly tight]

W.O.D

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
5 Rounds for Time of:

20 Wall Balls, 9/7kg 10/9′
40 Double Unders
200m Wall Ball Carry, 9/7kg

4 Rounds
[Scale: 3 x single skip = 1 DU]
3-4 Rounds
[Scale: Wallball to comfortable weight and height]

Thursday 03/04/2014

Warm-up

All Athlete
400m Run

– then –

Hip and Hamstring Mob (coaches choice)

2 x 8reps Deadlift Warm-up

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
A-1 Mid-Grip Deadlift, with pause on eccentric, 5 x 6-8, 4011*, rest 60sec
A-2 High Box Step-ups with KB 4x 10-12, rest 60sec*On the eccentric lowering pause and hold for 3sec when once the bar passes your knees.  Then place the bar on the ground before commencing your next rep.  Use straps if grip starts to fail as we do not want grip to be the limiting factor in training the posterior chain.
A-1 4 x 8-10
A-2 4 x 10-12
A. DE: 3rep EMOM @ 65% for 10min
B. 4 x 10-12, rest 60sec
Same as CrossFit

Capacity

Partner 1 performs both exercises while Partner 2 rests. Then P2 works while P1 rests for 4 rounds (12min):

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
B-1. Standing Barbell Good Morning, 4 x 6-8, 4010, rest :15sec
B-2. 180* Back Extension, 4 x 8-10, 30×2 [Scale: Supermans with partner sitting on your calves]

W.O.D

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
Test of Grip
For 10 minutes
5 Deadlifts at the start of each minute @ 50% 1RM (no mixed grip or straps allowed)
For the remainder of the minute hang form a pull-up bar with feet together, toes pointed out in front
If you drop the bar, or fall off the bar you perform 5 burpees on the spot and then continue with EMOMFinisher 50 Single Leg Calf Raises on each Leg

Friday 06/03/2014

Warm-up

All Athlete
Teach Turkish Get-up (TGU) use light weight for warm-up
2 Rounds of:
3 L-Hand TGU
3 R-Hand TGUTeach No-leg Push-Press Tekkers

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
In partners you have 20minutes to complete:
A-1 No-leg Push-Press, 4x 6-8, 30×0, rest:60
A-2 Shoulder-width Supinated Chin-up (add weight), 4x 6-8, 2221, rest 90sec* If class is busy, Push-Press from rack. Then un-rack your bar to use the above pull-up station
A. DE: No-leg Push-Press 3rep EMOM 10min
B. DE: Weighted Chin-ups 2reps EMOM 10min
A-1 4x 8-10
A-2 4x 6-8, 40×0 [Scale: use a band]

Strength

In Partners switch between exercises on the 2min for 4 rounds (12min):

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
B-1 Seated on Box KB OHP, 4x 10-12, 30×0
B-2 Strict BB Upright Row, narrow grip, 4x 8-10, 31×0
B-1 [Scale: Use DB if KB weight is to heavy]
B-2 [Scale: Use KB if BB weight is to heavy]

W.O.D

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
(12min) Either:
6 Rounds of:
:60sec AMRAP Bupress-pull-ups*
:60sec rest- Or –

6 Rounds of:
:60sec Burpee Box Jumps
:60sec Rest

* If you can not jump and reach the rig, use rings. If you can not do pull-ups you must do burpee box jumps

Roll and stretch pecs after WOD


Saturday 07/04/2014

Warm-up

All Athlete
3 Rounds:
20 Double
20 Prisoner Hops (hands on head ankle jumps)

Complex

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
20min to complete Complex
10 Rounds of:
Snatch Grip Deadlift
Hang Power Snatch from mid-thigh
Hang Squat Snatch from above Knee
Full Snatch from Floorrest: 60sec
Either Perform Snatch Complex

– OR –

Practice Snatch Tekkers

W.O.D

Take time to practice Snatch weight
Take time to practice Muslce-ups/Pull-ups/Ring Dips

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
Amanda
For time, 9-7-5 reps of:
Muscle up
Snatch 62.5/42.5kg
Either Perform Amanda
[Scale: Muscle-ups, 9 Strict Pull-ups & 9 Ring Dips, 9 Ring Rows & 9 Ring Press-ups]
[Scale: Snatch 50/30kg]- OR –

12-9-7
Strict Pull-ups [Scale: use band for strict pull-ups]
Press-ups
400m Run

Must perform 400m run WOD

Sunday 08/04/2014

Warm-up

All Athlete
10mins to complete:
Bottom to bottom Tabata Air Squats (4rounds :20:10)
Do you need to elevate heels to get squat depth?
-:60sec rest-

Bottom to bottom Tabata Wall Balls (4rounds :20:10)
Elevate heels if needed.
-:60sec rest-

Tabata Jump up, Step down box jumps (4rounds :20:10)

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
A. Eccentric Back Squats, 4 x 6-8, 60X0, on 2:00 A. 4 x 8-10, 50×0, on 2:00

Strength

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
4 Rounds of:
B-1 Strict TTB* 12-15reps, rest 30sec
B-2 Alternating Forward Lunges with 2xKB 20reps, rest 60sec* Must keep knees and feet together, toes should remain pointed throughout the movement
B-1 [Scale: Work to appropriate level:
L1 – Hanging Knee Raises
L2 – Hangining K2E
L3 – TTB]*
B-2 [Scale: DB, Front Rack MB, Body Weight]

W.O.D

CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie
15min AMRAP of (6 Rounds):
:30sec Back Squats (take bar form rack) 80/50kg
– then no rest-
:60sec Wall Balls 10/9′ 9/7kg
-then rest: 60sec-

 

* Try to keep moving for the whole :90sec

[Scale: Back Squat 60/40kg] [Scale: Back Squat to comfortable weight]
[Scale: Wall ball to comfortable height and weight]