#CrossFit #Hackney #WOD 03/03/2014 – 09/03/2014 #withmomentum
Attached is the full CrossFit Hackney class schedule from 03/03/2014 – 09/03/2014
Monday 03/03/2014
Warm-up
KBS Tekkers
4min Tabata KBS (:20:10sec for 8 rounds)
1 Hip Mobility stretch (coaches choice)
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A-1 Conventional Deadlift 6x 4,3,3,3,2,2 30×0 | A-1 6 x 5,5,4,4,3,3 | A-1 ME 3RM | A-1 5×7 |
| A-2 Couch Stretch / Hip Flexor Stretch (hold each side for :60sec) x4sets | |||
Capacity
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 10 Rounds of: 5 x Deadlift @ 75% of max weight lifted in A* 10 Press-ups [Scale: Incline Press-ups] rest :30sec between rounds * How fast can you complete each round? |
8 Rounds | 6 Rounds | |
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Descending reps from 10,9,8,7…1 Russian KB Swing 32/24 Wall Ball 9/7kg 10/9′ Sit-ups* Care of Josh |
[Scale: KBS 24/16kg] [Scale: Wall Balls 7/5kg] |
[Scale: KBS comfortable weight] [Scale: Wall Balls comfortable weight] |
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Tuesday 04/03/2014
Warm-up
Clean Tekkers
Push Jerk Tekkers
Strength
Work in Partners. If class is busy some athletes can start on A while others do B
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A. Push-Jerks 5 x 2-4reps 30×0 on :90s B. Neutral Grip Pull-ups (weighted) 5×4-5reps 30×0 on the :90sec |
A. ME 2RM B. DE 3reps EMOM |
A. 5 x 6reps B. [Scale: NG ring rows 5 x10reps] |
|
Capacity
In Partners Perform 4 Rounds of AMRAP:
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| :60sec Sheena Divebomb Press-ups :30sec rest :60sec Alternating Single Arm KBS 24/16kg :30sec rest |
[Scale: Sheen Divebomb -> Ring Press-ups] [Scale: KBS 20/12kg] |
[Scale: Ring Press-ups, Walk feet away from rig] [Scale: KBS comfortable weight] |
|
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 21-15-9 Power Clean 70/40kg Buprees * Care of Josh |
Either Perform: Clean WOD [Scale: 60/30kg] OR 21-15-9 Sumo DLHP 40/25kg Burpees |
MUST do Sumo DLHP WOD with comfortable weights | |
Wednesday 05/03/2014
Warm-up
4 Rounds (not for time) of:
5 Persian Press-ups [Scale: Incline Press-ups]
5 TTB [Scale: V-ups]
10 MB Cleans
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A. Hang Squat Clean 4x3reps @ 75% 1RM on :90sec | A. MB Cleans 5 x 10reps rest :30sec B. Russian KBS 5 x :30sec max reps rest :30sec C. KB Goblet Squats :30sec max rest rest :30sec |
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| B. Full Squat Cleans 4x4reps @ 65% 1RM on :90sec | |||
Capacity
10minute EMOM
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 Even Minute: Power Clean 3reps @ 65% B-2 Odd Minute: 3 Split Jerks @ same weight* * bar starts on the floor |
Either Clean and Jerk Capacity OR B-1 Even Minute: 5 Ball Slams B-2 Odd Minute: 5 Thrusters @ 42.5/30kg |
MUST perform Ball Slams and Thrusters [Scale: comfortable weight (use DB for thruster if OHP is not comfortable with bar)] | |
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 3 Rounds for time: 3 HeSPU 6 Pull-Ups 12KBS 32/20kg 400m RunFINISHER: Perform 100 Body weight standing Calf raises*Care of Josh |
[Scale: HeSPU ->Persian Press-ups-> press-ups] [Scale: KBS 24/16kg] * Perform 100 Body weight standing Calf raises |
[Scale: KBS comfortable weight or goblet squats]* Perform 50 Body weight standing Calf raises | |
Thursday 06/03/2014
Warm-up
Forward roll Tekkers
Press-up Tekkers (head and hand position)
Headstand Tekkers
Gymnastics
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| In partners take it in turns to perform 3 Rounds of each exercise: A-1 Head Stand Hold :45sec A-2. ME :45sec Straddle to headstand A-3 ME:45ec Pike to headstand |
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Capacity
wk1-2:Capacity: :30sec of work :30sec of rest for 3 rounds (12minutes)
Half the class does B’s while half the class does C’s
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 Strict TTB (Box behind feet) B-2 Strict Ring Dips (legs in front) C-1 Candle Stick Rolls to Pistol Squat C-2 Back Extensions |
B-1 [Scale: K2E, V-ups] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 3 Rounds of 3min AMRAP with :60sec rest between rounds:5 L-Hand KB Thruster 24/16 5 R-Hand KB Thruster 10 Pull Ups 20 DU* Care of Josh |
[Scale: KB Thrusters 20/12kg] [Scale: Pull-ups-> Ring Rows] [Scale: DU = 3 x single skip] |
[Scale: KB Thrusters-> 10 Goblet Squat and Press with comfortable weight] | |
Friday 07/03/2014
Warm-up
Pencil Jumps x 20
Air Squats x 20
Box Jump Tekkers
– Heels down
– Knees out
– Chest up
– Use you arms to jump
– Stretch Shortening Cycle for rebound box jumps
Play a Box Jump Game. Divide the class into 3 even groups
3,2,1.. GO
Perform 5 Box jumps as fast as possible. Last person finished in each group is out.
Rest and go again until only 1 person is left in each group
*When you are out pack you box away and get setup from the strength work
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A-1 Front Squats 6x 3,3,3,2,2,2 20×0 rst:90sec A-2 Back Squats 6x 4,3,3,2,2,2 20×0 rst:90sec |
A-1 6 x 4,4,3,3,3,2 A-2 6×5,4,4,3,3,3 |
A. ME 2reps B. DE 3reps EMOM @ best weight in A. |
A-1 5×6 A-2 5×7 |
Athlete Testing General CrossFit Level 2:
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 1 Attempt at each test. Can you do 100 Unbroken Air Squats? :60sec rest Can you do 30 Unbroken Press-ups? :60sec rest Can you hold a Handstand (on wall) for :60sec? :60sec rest Can you do 20 pull-ups (kipping allowed)? :60sec rest Can you do 30 V-ups Unbroken? :60sec rest Can you run 400m in less than 1:35? |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 12min AMRAP 3 Squat Clean 70/40 6 Front Squats 70/40 9 Box jumps 30/24″ Forced Rest :30 sec* Care of Josh |
Either Perform Squat Clean WOD [Scale: Weight 55/30kg] [Scale: Box Jump 24/20′] OR 3 Deadlifts 80/50kg 6 KB Goblet Squats 24/16kg 9 Box Jumps 24/20′ Forced Rest :30sec |
MUST complete Deadlift Goblet Squat WOD [Scale: Deadlift to comfortable weight] [Scale KB Goblet Squat to comfortable weight] [Scale: Box jump to comfortable height] |
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Saturday 08/03/2014
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| CrossFit Games WOD 14.2 | |||
Sunday 09/03/2014
Warm-up
Snatch Tekkers (CFR – practice tekkers with stick)
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A. Snatch High Pulls 3x3reps @ 80% 1RM B. Squat Snatch from floor 3x4reps @75% 1RM |
A-1 Conventional Deadlift 5 x6-8reps on :90sec A-2 Kneeling Strict Overhead Press 5×6-8 on :90sec |
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Capacity
12min EMOM
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| C-1 Even minute: 4 x Hang Snatch From mid Thigh @ 65% 1RM C-2 Odd Minute: 5 Wall Ball Throws for height 9/7kg |
Either: Hang Snatch Workout OR C-1 Even Minute: 4x Deadlift 100/70kg C-2 Odd minute: 5 Wall Ball Throws for 7/5kg |
MUST DO: Even Minute: 10x KBS Odd Minnute: 5x Box Jumps |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 5 OHS 60/40kg* 10 Burpees 15 Box Jumps 24/20″Rest 1:1 * Take bar from floor*Care of StreTch |
Either perform OHS WOD (only of you have ROM) |
MUST Perform Back Squat WOD [Scale: Back Squats to comfortable weight] [Scale: Box Jumps to comfortable height] |
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