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#CrossFit #Hackney #WOD 30/9/2013 #withmomentum

Posted 30th September 2013 by Josh Schouten

Warm-up & Skills

15minutes to complete

Split Jumps Tekkers
HSPU & Wall Walk Tekkers

Deadlift warm-up – movement pattern and 3-4sets preparation for working sets

 

Strength

20 minutes to complete

CrossFit Athlete:
A. Conventional Deadlift (wave loading, perform on the :90sec) 6×7,5,3,7,5,3 50×0 Perform as on the :90sec’s

CrossFit
A. Conventional Deadlift (wave loading, perform on the :90sec) 6×8,6,4,8,6,4 50×0 Perform as on the :90sec’s (10mins)

CrossFit Endurance
A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM, wk3: ME 2reps, wk4: DE: 3reps 70% EMOM) Aim to perform 10set of 3reps 30×0

CrossFit Rookie
A. Conventional Deadlift 4x 8-10reps 30×0 Perform as on the :90sec’s (10mins)

Capacity

10 minutes to complete
CrossFit Athlete
4 Rounds :40work, :40rest
B-1 OH Walking Lunges w/ weight plate 20×0 25/15kg
B-2 Sprinters Bridge 2010

CrossFit & CrossFit Endurance
4 Rounds :40work, :40rest
B-1 OH Walking Lunges w/ weight plate 20×0 20/10kg
B-2 Sprinters Bridge 2010

CrossFit Rookie
4 Rounds  :40work, :40rest
B-1 KB Walking Lunges 20×0
B-2 Sprinters Bridge 2010

W.O.D

CrossFit Athlete:
3 Rounds of:
5 HSPU
10 Split Jumps (ea leg)
15 Pull-ups

CrossFit & CrossFit Endurance
3 Rounds of:
3 Wall Walks
10 Split Jumps (ea leg)
15 Pull-ups [Scale: Jumping Press-ups]

CrossFit Rookie
3 Rounds of
5 Press-ups [Scale: Incline press-ups]
10 Split Jumps [Scale: Alternating Lunges] (ea leg)
15 Inverse Ring Rows

#CrossFit #Hackney #WOD 27/09/2013 #withmomentum

Posted 29th September 2013 by Josh Schouten

Skill:

Empty bar skills introducing the Bear complex:

Power clean
Front squat
Push press
Back squat
STOH from Rack

Strength

25 minutes to complete

CrossFit Athlete:
C. Power Cleans 7 x 5,4,3,3,3,2,2reps XXXX Rst:120

D. DE: Front Squats 3reps EMOM for 10minutes (wk1: 70%, wk2: 75%, wk3: 77.5%, wk4: 80%)

CrossFit
C. Power Cleans 6 x 4reps XXXX Rst:120

D. DE: Front Squats 3reps EMOM for 10minutes (wk1: 65%, wk2: 70%, wk3: 75%, wk4: 80%)

CrossFit Endurance
C. DE: Power Clean 65% 1RM 2 reps EMOM for 12 minutes XXXX

D. DE: Front Squats 2reps (wk1: 65%, wk2: 70%, wk3: 75%, wk4: 80%)

CrossFit Rookie
C. Practive Power Clean Technique:
– First pull (extending the knees, keeping shoulders over the bar)
– Slow Second pull for form (rolling the bar up the thighs, feel the steel)
– Dip Drive (seed through the middle)
– High Pulls (keeping the bar close)
– Power Clean (elbows nice and high)

D. DE: KB Goblet Squats 5reps EMOM for 10minutes

W.O.D

CrossFit Athlete:

12 min to complete

1,2,3,4,5,6,7,8….. of:

Power Cleans 60 / 45

Press Ups

CrossFit

12 min to complete

1,2,3,4,5,6,7,8….. of:

Power Cleans 45 / 30

Press Ups

CrossFit Endurance

12 min to complete

1,2,3,4,5,6,7,8….. of:

Power Cleans 45 / 30

Press Ups

CrossFit Rookie

12 min to complete

1,2,3,4,5,6,7,8….. of:

Kb Swing 16/12

Press Ups

#CrossFit #Hackney #WOD 25/09/2013 #withmomentum

Posted 25th September 2013 by Josh Schouten

Warm-up

15 minutes to complete Pistol Squat Tekkers & Strength

 

Strength

20 minutes to complete

WARM-UP: 3 x 4-6reps

CrossFit Athlete:

B. Deadlift from podium 6 x 6,4,2,6,4,2reps  20×0 Rst:90sec

CrossFit

B. Deadlift 5 x 7 to 9 20×0 Rst:90sec

CrossFit Endurance

B. DE: Deadlift (from podium if mobility allows) EMOM 3 reps for 10minutes

CrossFit Rookie

B. Deadlift 4 x 10-12 40X0 Rst:90

 W.O.D

CrossFit Athlete

21-15-9

Front Squat 70 / 50

Box Jump 24/30

Rest 2 min and repeat

CrossFit

21-15-9

Front Squat 55 / 40

Box Jump 24/20

Rest 2 min and repeat

CrossFit Endurance

21-15-9

Front Squat 55 / 40

Box Jump 24/20

Rest 2 min and repeat

CrossFit Rookie

21-15-9

Goblet Squat 20 /16

Squat Jumps

Rest 2 min and repeat

Once complete all athlete will move to 100 Walking Lunges w/ Kettlebells 

#CrossFit #Hackney #WOD 24/09/2013 #withmomentum

Posted 24th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Snatch & Burpee Tekkers

Strength

20 minutes to complete CrossFit Athlete:

A. Power Snatch 5 x 4,3,3,3,3reps XXXX Rst:180

CrossFit

A. Power Snatch 4 x 5reps XXXX Rst:180

CrossFit Endurance

A. DE: Power Snatch 65% 1RM 3 reps EMOM for 10minutes (do a good warm-up first, build up to weight you will use comfortable for 3reps)

CrossFit Rookie

Practive Power Snatch Tekkers: – Dip Drive – High Pulls – Muscle Snatch – OHS – High Hang Power Snatch – Power Snatch

Capacity

EMOM for 10minutes (10 Rounds)

CrossFit Athlete:

B. with 70% of best weight lifted in A. 1 Snatches, 3 OHS

CrossFit

B. with 65% of best weight lifted in A. 1 Snatch, 3 OHS

CrossFit Endurance

B. with same weight lifted in A. 1 Snatch, 3 OHS

CrossFit Rookie

B. 1 Snatches, 3 OHS [scale: empty bar or stick]

W.O.D

CrossFit Athlete:

6 rounds for time: 10 DL @ 100/60KG 10 burpees rest 1 min

CrossFit

6 rounds for time: 10 DL @ 80/50KG 10 burpees rest 1 min

CrossFit Endurance

6 rounds for time: 10 DL @ 80/50KG 10 burpees rest 1 min

CrossFit Rookie

6 rounds for time: 10 DL @ (comfortable weight) 10 burpees rest 1 min

23/9/2013 CrossFit Endurance @ CrossFit Hackney

Posted 23rd September 2013 by Josh Schouten

Triathlete:

Day 1: Swim – Repeat 4:00 on, 4:00 off until form/pace deteriorates

Day 2: Bike – Repeat 4:00 on, 4:00 off until form/pace deteriorates

Day 3: Run – Repeat 4:00 on, 4:00 off until form/pace deteriorates

Day 4: Swim – 1200m TT

Day 5 : Bike – Repeat :30 on, :30 off until form/pace deteriorates

Day 6: Run  – 10M @ 80% RPE

 

Runner:

Day 1: Repeat 4:00 on, 4:00 off until form/pace deteriorates

Day 2: Repeat :30 on, :30 off until form/pace deteriorates

Day 3: 10M @ 80% RPE

*Reference: CrossFitEndurance.com