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CrossFit Hackney Weekly WOD’s 28/07/2014 – 03/08/2014

Posted 27th July 2014 by Josh Schouten

Week 4/12

The 12 week program continues with the same weekly structure:

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 be a deload week and the percentage will drop slightly.  The aim is to focus on quality repetitions with perfect form and give the body some time to recover before the next macrocycle starts.  The next 3 weeks will see an increase in the percentages and a change in exercise selection.

Do not overtrain this week, enjoy the deload and set yourself up for new personal records in the weeks to come.


Monday 28/07/2014

Warm-up (12min)
Athletes use empty bar, Rookies use stick:10 OHS – pinching top of shoulder blades together5 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 A. Snatch 6sets:set1: 60%x2set2 & 3 : 65%x2

set4,5 &6, 70%x2

 

* 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

 

Capacity (15min)
CrossFit Athlete Work in Partners:EMOM – 12minEven minute:

6 Back Squat 30×0 @70%

 

Odd minute:

10 Russian KBS, Power version* (medium weight)

 

* Try to pull the KB back down

 

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: Back Squat to comfortable weight]

 

WOD (12min)
CrossFit Athlete 21-15-9Thrusters 40/30kgToes to Bar
CrossFit [Scale: TTB, K2E, Hanging Knee Raises]
CrossFit Endurance
CrossFit Rookie [Scale: Thruster to comfortable weight]

Tuesday 29/07/2014

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 Deload WeekA. Power Clean5sets: 70%x2

-then-

B. Power Jerk (from rack) 5sets:

70%x2

 

* this should take no longer than 20min

 

CrossFit A. Mid-hang Power Clean 5 x2 (medium weight)-then-B. Push-Press (from rack) 5 x2 (medium weight)
CrossFit Endurance
CrossFit Rookie

 

Capacity (12min)
CrossFit Athlete In partners perform 5 rounds each of YGIG:5 Rounds of:5 Front Squats (@same weight as clean)

10 UB Wall Balls 9/7kg*

Take it in turns to complete a round.

* If you break the Wall Balls you must do 3 Burpees

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: Front Squat to comfortable weight][Scale: Wall ball to comfortable weight and height]

 

WOD (15min)
CrossFit Athlete For Time (time cap 15min):150 Kettlebell Swings 24/16kgEvery time you put down kettlebell, run 400m.
CrossFit [Scale: KBS 20/12kg]
CrossFit Endurance
CrossFit Rookie [Scale: KBS to comfortable weight and height]

Wednesday 30/07/2014

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 (12min)
CrossFit Athlete ‘For Time:50 Pull-ups40 Push-ups

30 Burpees

20 Over the Box Jumps 24/20’

10 HeSPU

 

CrossFit [Scale: Pull-Ups, Ring Rows][Scale: Push-ups, Incline Push-ups][Scale: Box to comfortable height]

[Scale: HeSPU, Persian Press-ups]

CrossFit Endurance
CrossFit Rookie

Thursday 31/07/2014

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

10 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 wk4 of 5: Improve your Front SquatA. Front Squat 4x 2reps @85-90%* this should take no longer than 15min
CrossFit A. Front Squat 4x4reps (medium weight, same as last week)
CrossFit Endurance
CrossFit Rookie A. Front Squat 4×5 (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 8 minute UN-BORKEN AMRAP of:28 UB Double-Unders14 UB Wall Balls 9/7kg 10/9′

7 UB Toe to Rings

* Unbroken reps. If you break the reps you must start over

CrossFit
CrossFit Endurance
CrossFit Rookie [Scale: DU = 80UB Singles][Scale: Wall Ball to comfortable weight and height][Scale: TTR, K2E, Hanging Knee Raises]

Friday 01/08/2014

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

5 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, :60sec 

B. 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

 

WOD (20min)
CrossFit Athlete Event 5: “Partner Fifties” (Inspired by Reebok CrossFit Games Team Event)“I go you go!”Complete for time- One partner completes will start on the row.  Once completed the other partner will row (other partner is resting), then move on to the next movement.  Continue until all work is completed.

50-calorie row

50 Ab mat sit-ups

50 wall-ball shots

50 box jump overs

50 wall-ball shots

50 Ab mat sit-ups

50-calorie row

CrossFit
CrossFit Endurance
CrossFit Rookie You may opt to decrease reps to 30.

 


Saturday 02/08/2014

Warm-up
CFA = warm-up for snatchAll other Athletes:2 Rounds of:

 

5 Front Squats, hold bottom of last rep for :10sec

5 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 SNATCHA. Power Snatch5sets: 70% x2, :60-:90sec

 

B. Clean & Jerk 5sets, :60-:90sec:

set1: 65%x2+1

set2 &3: 70%x2+1

set4 &5: 75%x1+1

set6:  80%x1+1

 

* this should take no longer than 25min

CrossFit A. DE: Deadlift 3reps EMOM for 10min 75% of last weeks 5RM (easy weight)B. 1 Power Clean + 1 Front Squat + 1 Press x6sets, :60-:90sec
CrossFit Endurance
CrossFit Rookie A. DE: Deadlift 3reps EMOM for 10min (challenging weight with good form)B. 1 Mid-Hand Power Clean + 1 Front Squat + 1 Press x6sets, :60-:90sec

 

WOD (20min)
CrossFit Athlete WOM DAY20min AMRAP Cindy5 Pull-ups

10 Press-up

15 Air Squats

CrossFit [Scale: Pull-ups, Ring Rows][Scale: Press-ups, Incline Press-ups]
CrossFit Endurance
CrossFit Rookie

 


Sunday 03/08/2014

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-upC-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 EMOMA. 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 With a partner:Who can do 100 Burpees First? 

One partner runs 200m while the other performs ME: burpees. When the running partner returns they must be told how many burpees their partner has completed in total.

 

Note:  The looser must run 400m after the WOD has finished.

CrossFit You may opt to scale the number of burpee’s to 75reps.  The coach will match you up with a suitable partner.
CrossFit Endurance
CrossFit Rookie