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CrossFit Hackney Weekly WOD’s 21/07/2014 – 27/07/2014

Posted 20th July 2014 by Josh Schouten

Week 3/12

The 12 week program continues.

Day  Focus
Monday  Snatch
Tuesday  Power Clean and Jerk
Wednesday  Gymnastics midline stability, handstand work and shoulder position
Thursday  Weeks 2-5: Improve your Front Squat
Friday  Beach muscle Friday and Cindy Capacity (WOM)
Saturday  CFA = Power Snatch and CleansAll other Athletes = Deadlift and Cleans
Sunday  Gymnastics Ring work

This week will include 3RM testing for Snatch, Back Squat, Power Jerk, Power Clean, Clean, and Power Snatch.  Stick to the recommended percentages and aim to set a new PR on the above lifts.  This is a chance to re-asses your lifting ability in preparation for the coming week.  All future percentages should be calculated from the best weights you lift this week.   Eat, sleep, and hydrate well.

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week and remember your recovery starts as soon as your training session ends.

Next week will see a slight deload, before the new mesocycle starts.


Monday 21/07/2014

Warm-up (12min)
Athletes use empty bar, Rookies use stick:10 OHS – pinching top of shoulder blades together

5 Drop snatches – feet from driving position to reciving position

5 Scare crow snatch – elbows up and out, dropping under the bar

5 Mid-hang snatch – linking it all together

 

Strength (20min)
CrossFit Athlete

Testing Day:

 

A. Snatch 6sets:

60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM

 

* this should take no longer than 20min

CrossFit Either perform:A. Snatch 6 x3-OR-A. Mid-hang Snatch 6 x3
CrossFit Endurance
CrossFit Rookie A. Mid-Hang Power Snatch + OHS (2+1) x6

 

Strength (15min)
CrossFit Athlete

Testing Day:

B. Back Squat 20×0:

set 1: 60%x6

set 2: 70%x6

set 3: 75%x6

set 4: 78%x6

set 5: 6RM attempt

CrossFit B. Back Squats 5 x6, 20×0 (build to heavy weight)
CrossFit Endurance
CrossFit Rookie B. Back Squat 4 x 10reps

 

WOD (12min)
CrossFit Athlete 15-12-9-5, for time:Ring DipsPower Clean 70/50kg
CrossFit [Scale: Ring Dips, Dips on box, feet on ground][Scale: Clean 60/40kg]
CrossFit Endurance
CrossFit Rookie 15-12-9-5, for time:Push-ups [Scale: incline]Deadlift [Scale: Comfortable weight]

Tuesday 22/07/2014

Warm-up (12min)
All athletes us an empty bar:5 Front Squats

5 Tall muscle clean – upperbody movement of the bar

5 Scare crow clean – elbows up and out with quick drop under the bar

5 Mid-hang power clean – speed through the middle 

 

-then-

 

5 Strict press from behind the neck – reciving position of the jerk

5 Push-Press form front

5 Power Jerk – dip, drive and land

 

Strength (20min)
CrossFit Athlete

TESTING DAY

A. Power Clean 4sets:

set 1: 70% x 3

set 2: 75% x 3

set 3: 78% x 3

set 3: 3RM

-then-

B. Power Jerk (from rack) 4sets:

set 1: 70% x 3

set 2: 75% x 3

set 3: 78% x 3

set 3: 3RM

 

* this should take no longer than 20min

CrossFit A. Mid-hang Power Clean 5 x3 (build up to heavy weight)-then-B. Push-Press (from rack) 5 x3  (build up to heavy weight)
CrossFit Endurance
CrossFit Rookie

 

Capacity (12min)
CrossFit Athlete In partners perform 5 Rounds each of YGIG:5 Front Squat @70% (of 3RM clean)*5 Box Jumps 30/24′ 

Take it in turns to complete a round.

* Bar starts on the floor.  P1 completes 1 full round before P2 starts

CrossFit [Scale: Box Jump 24/20′]
CrossFit Endurance
CrossFit Rookie [Scale: Front Squat to comfortable weight][Scale: Box Jump to comfortable height]

 

WOD (15min)
CrossFit Athlete For time: 10-1-10Deadlifts @ 50% of Deadlift 1RMBox Jumps 24/20′
CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: Box Jump to comfortable height]

Wednesday 23/07/2014

Warm-up (10min)
Midline Stability/Activation8min of dynamic midline stability positions: :60sec each- High Plank, Alternate between lifting right hand, left hand,right foot, left foot off the ground- Left side plank, pull right knee to chest- Right side plank, pull left knee to chest- Hollow Hold on Hands, or low plank

– Rocking Cobra (supernman)

– Reverse Plank, Alternate leg lifts

– Hollow Rocks

– Bottom of overhead squat

 

Can you perform a strict HeSPU?

 

Gymnastics Conditioning (20min)
CrossFit Athlete Conditioning 30/30 (4rounds, 12min): 

B-1 Seal walks – maintain hollow position

 

B-2 Cobra Hold with PVC Raises – retract shoulder blades first

 

C-1 Wall walk with perfect form, pause in the hollow shape @65*

 

C-2 L-Sit on boxes

 

Half the class do B’s while the other half do C’s. Then switch

CrossFit [Scale: Wall walks, Inch worm, pause in the hollow shape][Headstand, shift from head to feet, use band on rig]

 

[Scale: L-Sit, Bent Knees]

CrossFit Endurance
CrossFit Rookie

 

Strength (15min)
CrossFit Athlete *ONLY ATHLETES THAT CAN DO A STRICT HeSPU WILL PERFORM NEGATIVES. ALL OTHER ATHELTES WILL SCALE.A-1 HeSPU negatives 4x 2-4, 60×0, :60 (either kip up or reset and kick up) 

note: on the last set do ME kipping HeSPU after completing negatives

 

A-2 Pull-up negatives (weighted) 4x 2-3 10,0,0,0 :60

* this should take no longer than 15min

CrossFit A-1 [Scale: Push-Press negatives, 4×3,60×0,  :60sec (go heavy with good form)note: on the last set do ME Push-Press after performing negatives 

A-2 [Scale: Use a band to control eccentric lowering, jump up]

CrossFit Endurance
CrossFit Rookie A-1 [Scale: Push-up negatives, 4×5, 60×0, :60 (maintain midline)note: on the last set ME: Push-ups after performing negatives 

A-2 [Scale: Use a band to control eccentric lowering, jump up]

 

WOD (10min)
CrossFit Athlete Running JackieRun 1k

50 Thrusters 20/15kg

30 Pull-ups

CrossFit [Scale: pull-ups, ring rows]
CrossFit Endurance
CrossFit Rookie

Thursday 24/07/2014

Warm-up (15min)
10 Squats with hands on hips10 Squats with hands on head10 Squats with hands overhead

Front Rack Shoulder Mobility

Warm-up Front Squat (2-3 sets increasing weight towards target weight for working sets)

 

Strength (15min)
CrossFit Athlete wk3 of 5: Improve your Front SquatA. Front Squat 4 x3 @85%* this should take no longer than 15min
CrossFit A. Front Squat 5×5 (medium weight, same as last week)
CrossFit Endurance
CrossFit Rookie A. Front Squat 5×5 (comfortable weight)

 

Strength (15min)
CrossFit Athlete B-1 RDL 3x 5-7, 30×0, :60secB-2 Single Leg Calf Raises 3x 12-15, 21×0, :60sec 

* this should take no longer than 15min

CrossFit B-1: RDL 3x 7-9, 30×0, :60secB-2 ..
CrossFit Endurance
CrossFit Rookie B-1 KB RDL 3x 12-15, :60secB-2 ..

 

WOD (12min)
CrossFit Athlete 12minutes AMRAP:400m Run

Max Unbroken Wall Balls 9/7kg*

1 min rest

 

* As soon as you drop the ball, or pause between reps the UB wallball count stops.  Back to the run

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: Wall Ball to comfortable weight and height]

Friday 25/07/2014

Warm-up (10min)
Push-Up 6 Complex:Perform5 Cubit width push-ups between each of the following (60push-ups total)5 Wide Hands5 Dymond

5 Reverse Hands

5 L-Hand Reverse, Right Hand Forward

5 R-Hand Reverse, Left Hand Forward

5 Forward Reaching, Elbow Push-ups

 

Strength (20min)
CrossFit Athlete A. Flat DB Bench 5x  5-7, 20×0, :60secB. BB Standing Curls  5x 5-7, 20×0, :60sec 

* this should take no longer than 20min

CrossFit
CrossFit Endurance
CrossFit Rookie A. Flat DB Bench 4x 8-10, 20×0,  :60secB. BB Standing Curls  4x 8-10, 20×0, :60sec

 

Capacity (12min)
CrossFit Athlete Cindy Capacity 3:How fast can you do 2 Rounds of Cindy?  Try not to stop moving.  Do it now! 

5 Pull-ups

10 Press-ups

15 Air Squats

 

-Rest until eveyone has completed 2 round-

 

Set the clock to 10minutes:

work:rest ratio is 2:1

complete 2 full rounds and then rest half the time it took you to do 2 rounds at the start.

 

Can you maintain your speed for 10minutes?

 

Note: Next week we will challenge this more!

CrossFit Note: You are NOT allowed to change the movement mid-workout.  Choose the scale that you can maintain for the duration.[Scale: Pull-ups, Ring Rows][Scale: Push-ups, Incline Push-ups]
CrossFit Endurance
CrossFit Rookie

 

WOD (10min)
CrossFit Athlete  2 x 800m Sprints on the 5min
CrossFit
CrossFit Endurance
CrossFit Rookie

Saturday 26/07/2014

Warm-up
CFA = warm-up for snatchAll other Athletes:2 Rounds of:5 Front Squats, hold bottom of last rep for :10sec5 Tall clean – speed under the bar

5 Mid-hang clean – speed through the middle & reciving the bar in the bottom of the squat

Go over Deadlift Tekkers

 

Strength (30min)
CrossFit Athlete ONLY CROSSFIT ATHLETES PERFORM SNATCH

TESTING DAY

A. Power Snatch 4sets:

set 1: 70%x3

set 2: 75%x3

set 3: 78%x3

set 4: 3RM

 

B. Clean 8sets:

set 1: 65%x3

set 2: 70%x3

set 3: 75%x2

set 4&5: 80% x1

set 6: 85% x1

set 7: 90%x1

set 8&9: heavy x1

 

* this should take no longer than 30min

CrossFit A. Deadlift 5RM (5sets increasing weigh)-then-B. Mid-Hang Clean 8 x3 (work up to heavy weight), :60-:90sec
CrossFit Endurance
CrossFit Rookie A. Deadlift 4x 8-10, 40×0, :75secB. Mid-Hang Power Clean + Front Squat (1+1)x3 x6-8sets

 

WOD (10min)
CrossFit Athlete Set the clock to count down form 12minutes.3 round to achieve max reps of:Min 1:  Burpees

Min 2: KBS 32/24kg

Min 3: Over the Box Jumps 24/20′

Min 4: Rest

CrossFit [Scale: KBS 20/16kg]
CrossFit Endurance
CrossFit Rookie [Scale: KBS to comfortable weight][Scale: Box Jumps to comfortable height]

 


Sunday 27/07/2014

Warm-up
High Plank with Toes pointed :60secPush-up Tekkers:

– keep forarms vertical, shoulder over wrists

– keep shoulder retracted and depressed

– forward and down

– backwards and up

– maintain midline

Muscle-Up Step 1 – The False Grip: 1x ME: Hang from bar with false grip

 

Gymnastics Conditioning (25min)
CrossFit Athlete 3 Rounds of 30/30 (12minutes)C-1 – Rolling V-up

 

C-2 Dips on Boxes

C-3 Skin the Cat on Rings, Feet come back to the ground*

L1: Knees bent

L2: Single Leg Straight

L3: Pike Position, Keep legs straight

 

C-4 Hanging from rings L-Sit Holds – retraction and depression of shoulders & false grip if you can

 

* As you get stronger and more mobile in your shoulders you can increase the height of the rings

CrossFit [Scale: Dips, feet in ground] 

[Scale: L-Sit (one leg at a time until you can do both)

CrossFit Endurance
CrossFit Rookie

 

Gymnastics Strength (15min)
CrossFit Athlete Set a running clock to 16minutes.Half the class works on “A.”, while half the class start on “B.”Gymnastics Ring work:

6min EMOM

A. Ring pull-ups with false grip, turning hands out at the bottom 6-8reps, 31×0  (:40sec each set)

note: try to hold a false grip throught the reps.  The goal is to pull your ribcage to the rings and to keep your feet infront of the rings

6min EMOM

B. Ring Press-ups with external rotation 6-8reps, 31×0

 

note: The straps need to be vertical and we need to get to a deep press-up position.  The goal is to have elbows stacked on top of your wrists and have your shoulders in front of the rings.

CrossFit [Scale: Pull-ups to Ring Rows with false grip] 

[Scale: Ring push-up, increase height of rings and keep the straps vertical]

CrossFit Endurance
CrossFit Rookie

 

WOD (10min)
CrossFit Athlete for time:100 V-ups

Each time you break perform 5 burpees

CrossFit [Scale: V-ups, Double Crunch, Ab-mat sit-ups]
CrossFit Endurance
CrossFit Rookie