#CrossFit #Hackney #WOD 10/03/2014 – 16/03/2014 #withmomentum
Monday 10/03/2014
Warm-up
Jumping Pull-up Tekkers and Safety
3 Rounds of:
5 Box Jump
10 Wall Balls
Rest :30sec
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) x3sets | |||
Capacity
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 5 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? |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 24/16kg 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 20/15kg 50 Back extensions 50 Wall ball shots 9/7kg 10/9′ 50 Burpees 50 Double unders |
[Scale: Box Jumps-> Comfortable height] [Scale: KBS-> comfortable weight] [Scale: K2E-> V-ups -> Double Crunch] [Scale: Back Extensions -> Supermans] [Scale: Wall Balls -> Comfortable height/weight] [Scale: DU -> 3 skips = 1 DU] |
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Tuesday 11/03/2014
Warm-up
4min Max Double Unders (everyone to practice double unders)
Strength
| 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] |
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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] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| For time: 400m run 40 thrusters 42.5/25kg 20 pull ups 30 thrusters 15 pull ups 20 thrusters 10 pull ups 10 thrusters 5 pull ups 400m run* Care of Geoff |
[Scale: Thruster 30/15kg] [Scale: Pull-ups -> Ring Rows] |
[Scale: Pull-ups -> Ring Rows] [Scale: BB Thruster 20/15kg ->DB Thruster] |
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Wednesday 12/03/2014
Warm-up
V-Up Tekkers and Scales, then :30sec max V-ups
Headstand practice (2-3 rounds of :30sec hold)
3 Squat Clean drills coaches choice.
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
10min EMOM
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| C-1 Even Minute: Power Clean 3reps @ 65% C-2 Odd Minute: 3 Split Jerks @ same weight* * bar starts on the floor |
Either Clean and Jerk Capacity OR C-1 Even Minute: 5 Ball Slams C-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 20 box jumps 24/20′ 10 HeSPURest 2 mins3 rounds for time 20 Burpees 10 K2E* Care of Geff** Stretch Hip Flexors after class |
[Scale: HeSPU-> Sheena Persian Press-ups -> Incline Press-ups on box] [Scale K2E->V-ups-> Double Crunch] |
[Scale: Box Jumps 10 reps @ comfortable height] [Scale: K2E -> V-up->Double Crunch] |
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Thursday 13/03/2014
Warm-up
2 rounds of hollow rock holds for :40sec
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
| 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 |
| 8min AMRAP 20KB 24/16 10 KB cleans (5ea) 20 KBS 10 KB squats (5ea rack position) 20KBS 10 KB push press (5 ea)* Care of Geoff |
[Scale: KB weight 20/12kg] | [Scale: KB weight to comfortable weight] | |
Friday 14/03/2014
Warm-up
Tabata Air Squats (4 rounds, 2minutes)
1 Hip Mobility drill (coaches choice)
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 |
| 5 rounds for time 5 Power cleans @ 70/45kg 50 DU* Care of Geoff |
Either Power Clean WOD: [Scale: Clean 60/35kg] [Scale: DU = 3 x single skip] OR 10 MB Cleans 9/7kg 50 DU |
MUST do MB Clean WOD | |
Saturday 15/03/2014
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| CrossFit Games WOD 14.3 | |||
Sunday 16/03/2014
Warm-up
12minutes to complete:
Tabata Deadlifts 60/35kg (6 rounds, 3minutes)
:30sec rest
then 30 Unbroken Air Squats
Pistol Squat Tekkers and Scales
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A-1 Conventional Deadlift 6x 3,3,2,2,2,2 20×0 | A-1 6 x 5,4,4,3,3,2 | A-1 DE Conventional Deadlift 3reps @ 70% best weight lifted on 02/03/2014 EMOM for 10minutes | A-1 5×5 |
| A-2 Couch Stretch / Hip Flexor Stretch (hold each side for :60sec) 3sets | |||
Capacity
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Perform 3 x Deadlift @ 80% of max weight lifted in A* and 10 Burpees * How fast can you complete a round? |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 10min AMRAP 10 pistols (5ea leg) 10 power snatches 45/30kg 20 power jumping jacks* Care of Geoff |
Either perform Power Snatch WOD [Scale: Pistols -> Alternating Over the Box Step-up 24/20′ box] [Scale Power Snatch 30/20kg] OR 10 Alternating Over the Box Step-up 24/20′ box 10 SDHP 40/30kg 20 Power Jumping Jacks |
MUST do Step-ups and SDHP WOD [Scale all movements to comfortable weight] |
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