CFH Training Days 23/03/2015 – 29/03/2015
WEEK 12/12
COACHES COMMENT:
If you’ve not read it, get on it: CrossFit Hackney: 16 Week Juggernaut Method – Part 1: The Guidelines and CrossFit Hackney: 16 Week Juggernaut Method – Part 2: The Programme. This is not the final week of the current lifting phase and next week we will commence the new strength phase. The coaches will be on hand to coach you through the new programme, but the more you know about it the better your results will be.
You might also like to know that CrossFit Hackney will be hosting the first round of The London Box Battles 2015 against CrossFit Central London and CrossFit Bold. This competition is divided into 3 separate groups (A,B.C) and scaled for all abilities and levels of fitness. All of the workouts have been posted online and we have 2 solid months to prepare ourselves for the battle. Registration for this event is now open and you can sign-up in TeamUp under the courses section. At this stage we are have not confirmed the date, it will either be the first or last weekend of May.
RECOMMENDED WEEKLY READING:
| The Importance of Quality Skill Practice | Its one thing to get your first double-uber, Handstand push-up, muscle-up or bar muscle-up, but it another thing to work on the perfect movement. |
| 7 mistakes CrossFitters Make | You want to be good at CrossFit? Its time to get strong, do more strict movements, target weaknesses, learn to TAKE A REST DAY or heaven forbid 2 each week, do more mobility, follow the programming and use the percentages set by the coach (ego check) |
| A Primer on Zinc | “In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions, weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur.” |
| How Much Protein Do You Really Need? | 0.8 g/kg body weight (0.36 g/lb) if your weight is stable and you don’t exercise 1.0-1.5 g/kg (0.45-0.68 g/lb) if your goal is weight loss or you’re moderately active 1.5-2.2 g/kg (0.68-1 g/lb) if your goal is weight loss and you’re physically active |
| 50 Essential Paleo Foods | You don’t need to be 100% Paleo, but a few small changes can have a big impact on your fitness, performance, body composition and health. |
| CrossFit Hackney Levels Spreadsheet | |
MONDAY 23/03/2015
| Get Warm | All Athletes:Tekkers on:KB DeadliftsBanded Push-ups (bands around arms to keep elbows in and add assistance)RKBSAKBS-then-6 Strict Press |
6 Jerk Dips (i.e no pressing overhead)
6 Push-Jerk
WITHOUT the bar, practice split jerk foot work
WITH the bar:
6 Tall Jerks (land in spli jerk stance)
-then-
Each athlete will perfome 2-3 rounds of the complex in A..
|
A. 20min to establish 1RM Jerk for today
B. EMOM 10min
odd min: :20sec Push-press TnG 50/35kg
even min: [8-10] Kipping TTB w/ straight legs
Performance:
12min AMRAP of:
9 Press-ups
15 Wall Balls 9/7kg 10/9ft
21 RKBS 32/24kg
Sport:
A. Same as Performance
B. Same as Performance
Push-Press 40/30kg
Sport:
RKBS 24/20kg
Functional:
A. 20min to work on OH-Presses
1 Push-Press
+1 Push-Jerk
+1 Split Jerk
B. Same as Performance
Push-Press 35/25kg
TTB straight legs as high as possible
Functional:
For time:
RKBS 16/12kg
Movement:
A. Same as Functional
B. Same as Funtional, load as technique allows
Movement:
Same as Functional
RKBS and Wall Balls, load as technique allows
TUESDAY 24/03/2015
| Get Warm |
All Athletes: Choose your weapon (empty bar or stick) 5 OHS 5 Snatch Balance 5 Tall Muscle Snatch 5 Scarecrow Snatch 5 Mid-hang Snatch (aim to hit the scarecrow position) |
|
A. E2MOM for 16min (8sets)
Snatch
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 reps @ 90%
*Set 7 – 2 reps @ 85%
*Set 8 – 3 reps @ 80%
B. EMOM for 10min
3 Back Squats @70-80% 1RM (from last weeks test)
Performance:
Every 3 minutes for as long as possible complete:
00:00 – 03:00
2 Rounds of:
8 Thrusters 45/35kg
8 Burpees
03:00 – 06:00
2 Rounds of:
10 Thrusters 45/35kg
10 Burpees
06:00 – 9:00
2 Rounds of:
12 Thrusters 45/35kg
12 Buprees
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Same as Performance
Thruster 40/30kg
Functional:
A. E2MOM for 16min (8sets)
1 Power Snatch from the power position (high hang)
+1 Mid-Hang Power Snatch
+ 1 Mid-Hang Snatch
B. Same as Performance
Functional:
Every 3 minutes for as long as possible complete:
00:00 – 03:00
2 Rounds of:
6 Thrusters 40/30kg
6 Burpees
03:00 – 06:00
2 Rounds of:
8 Thrusters 40/30kg
8 Burpees
06:00 – 9:00
2 Rounds of:
10 Thrusters 40/30kg
10 Buprees
Movement:
A. Same as Functional
B. Same as Functional
Movement:
Same as Functional
Thruster, load as technique allows
WEDNESDAY 25/03/2015
| Get Warm | All Athletes: |
6 Tall Muscle Cleans
6 Clean High Pulls from the power position (think about jumping hard, not heigh)
6 Power Cleans, from the power position (high hang)
6 Mid-hang Power Cleans
6 Segmented Power Cleans
|
A. 20mins to establich 1RM Power Clean for today
B. 10min E2MOM
[3-4] Clean High Pulls @90% of best weight in A.
Performance:
Work in teams of 3 (1 rower, 1 bar and 1 box).
4 RFT each:
300m Row*
6 Deadlifts 120/85kg
12 Box Jumps 24/20inch
*As soon as the rower is availible the next person starts their round.
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Deadlift 100/75kg
Functional:
A. 20min to practice Mid-Hang Power Cleans
suggest:
1 Power Clean from power position
+1 Mid-hang Power Cleans
+1 Mid-hang Clean
B. Same as Performance
Functional:
Deadlift 80/55kg
Movement:
A. Same as Functional
B. Same as Functional
Movement:
Deadlift, load as technique allows
THURSDAY 26/03/2015
| Get Warm | All Athletes: |
2 Rounds of:
:30sec Dish holds
:30sec RKBS
:30sec Goblet Squats
:30sec rest
2 Rounds of:
:30sec Hollow Rock
:30sec AKBS
:30sec Goblet Squats
:30sec rest
|
FRIDAY 27/03/2015
| Get Warm | All Athletes:
Push-up Tekkers – Cubit hand width – Midline activation and active shoulders – Aim to keep the forarms vertical and the elbows close to the body – Bottom position both the chest and the quads in contact with the floor Dips on Boxes – As close to cubit position as possible (wider hips will require boxes to be further apart) – At the bottom of the movement the shoulder need to be below the line of the elbows. Dips to gymnasts are like squats to Olympic lifters, the deeper the better! – Aim to keep the forarms vertical and the elbows close to the body, just like the press-up Ring Rows Tekkers |
|
SATURDAY 28/03/2015
| Get Warm | All Athletes:
Lines and Locomotions to prep the body for 15.5 Rowing Tekkers in teams of 3 take it in turns to complete 3 x 200m each |
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SUNDAY 29/03/2015
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