#CrossFit #Hackney #WOD 31/03/2014 – 06/04/2014 #withmomentum
Monday 31/03/2014
Warm-up
| All Athlete |
| Teach Thruster Tekkers Thoracic Mobility- then -3 Rounds of: :30sec Hollow Rock Holds 5 Thrusters with pause in overhead position* 20/15kg 10 American KBS**In overhead position focus on squeezing butt & belly tight. Do not be a ‘broken’ athlete |
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A. Eccentric Back Squats, 4 x 6-8, 60X0, on 2:00 | A. 4 x 8-10, 50×0, on 2:00 | ||
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 4 Rounds of: B-1 Strict TTB* 12-15reps, rest 30sec B-2 Alternating Forward Lunges with 2xKB 20reps, rest 60sec* Must keep knees and feet together, toes should remain pointed throughout the movement |
B-1 [Scale: Work to appropriate level: L1 – Hanging Knee Raises L2 – Hangining K2E L3 – TTB]* B-2 [Scale: DB, Front Rack MB, Body Weight] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 12min AMRAP (6 Rounds): :30sec Thruster 50/35kg :30sec Russian KB Swings 32/20kg Rest 60secThe aim is to keep the reps consistent each round |
[Scale: Thruster 42.5/30kg] [Scale: KBS 24/16kg] |
[Scale: Thruster to comfortable weight. If overhead position is poor use DB with nutral grip] [Scale: KBS to comfortable weight] |
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Tuesday 01/04/2014
Warm-up
| All Athlete |
| 3 Rounds of: :30sec Hollow Rocks * :30sec ME Press-ups [Scale: Incline to maintain midline] :30sec rest* This dish shape needs to translate into your press-ups and chin-ups |
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A-1 Mid-Grip Flat Bench Press, 4x 8-10, 32×0, rest 90sec A-2 Bent-Over BB Row, Pronated Grip, 4x 12-15, 30×0 |
A. ME 2RM Bench Press B. DE: 10min EMOM 3reps BB Row |
A-1 3×10-12reps A-2 .. |
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Strength
In Partners switch between exercises on the 2minutes for 4 rounds (16min):
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 Pause Ring Press-up, 4x 10-12, 31×0* B-2 Standing BB Reverse Curls, 4x 8-10 31×0* Ring push-ups – set the bottom of the rings below knee height and keep the straps vertical. External rotation at the top!Can you maintain your midline? |
B-1 Pause Ring Press-up, 4x 10-12, 31×0* B-2 .. |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 12min of Angie 100: Pull Ups, Press Ups, Sit Ups, Squats 10x10x10x10 You must complete your reps in the above order with the above rep scheme, how many reps can you get through in 12mins? Total reps within 12:00 is score. |
[Scale: Pull-ups, Ring Rows] [Scale: Press-up, Incline Press-ups] |
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Wednesday 02/04/2014
Warm-up
| All Athlete |
| Gymnastic warm-up: 3 Rounds of: Hollow Body Hold 30sec Arch (superman) Body Hold for 30sec Dish to V-up – 5 reps Pull Ups – 5 reps |
Gymnastics Conditioning
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| :30sec of work :30set rest for 3 rounds (18minutes) of:
Gym Conditioning: Circuit 2: |
A. [Scale: Single Leg V-ups, Double Crunch] B. [Scale: Static holds on rings, try to hold dish shape] C. [Scale: Straighten single leg, keep both knee bent]A.[Scale: Abe-mat sit-ups] B.[Scale: Sit on a raised surface, or bring legs closer in (not full straddle] C.. |
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Gymnastics
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 15minutes to practicing you freestanding handstands and handstand walks
Progress through the levels: L1: Kick up to Handstand tucks, with wall support |
[Scale: Regress all movements to headstands and work through the levels] | [Scale: If middline stability upside down is poor, you should practive hollow rocks and holding a weight plate overhead with butt and belly tight] | |
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 5 Rounds for Time of:
20 Wall Balls, 9/7kg 10/9′ |
4 Rounds [Scale: 3 x single skip = 1 DU] |
3-4 Rounds [Scale: Wallball to comfortable weight and height] |
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Thursday 03/04/2014
Warm-up
| All Athlete |
| 400m Run
– then – Hip and Hamstring Mob (coaches choice) 2 x 8reps Deadlift Warm-up |
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A-1 Mid-Grip Deadlift, with pause on eccentric, 5 x 6-8, 4011*, rest 60sec A-2 High Box Step-ups with KB 4x 10-12, rest 60sec*On the eccentric lowering pause and hold for 3sec when once the bar passes your knees. Then place the bar on the ground before commencing your next rep. Use straps if grip starts to fail as we do not want grip to be the limiting factor in training the posterior chain. |
A-1 4 x 8-10 A-2 4 x 10-12 |
A. DE: 3rep EMOM @ 65% for 10min B. 4 x 10-12, rest 60sec |
Same as CrossFit |
Capacity
Partner 1 performs both exercises while Partner 2 rests. Then P2 works while P1 rests for 4 rounds (12min):
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1. Standing Barbell Good Morning, 4 x 6-8, 4010, rest :15sec B-2. 180* Back Extension, 4 x 8-10, 30×2 [Scale: Supermans with partner sitting on your calves] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Test of Grip For 10 minutes 5 Deadlifts at the start of each minute @ 50% 1RM (no mixed grip or straps allowed) For the remainder of the minute hang form a pull-up bar with feet together, toes pointed out in front If you drop the bar, or fall off the bar you perform 5 burpees on the spot and then continue with EMOMFinisher 50 Single Leg Calf Raises on each Leg |
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Friday 06/03/2014
Warm-up
| All Athlete |
| Teach Turkish Get-up (TGU) use light weight for warm-up 2 Rounds of: 3 L-Hand TGU 3 R-Hand TGUTeach No-leg Push-Press Tekkers |
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| In partners you have 20minutes to complete: A-1 No-leg Push-Press, 4x 6-8, 30×0, rest:60 A-2 Shoulder-width Supinated Chin-up (add weight), 4x 6-8, 2221, rest 90sec* If class is busy, Push-Press from rack. Then un-rack your bar to use the above pull-up station |
A. DE: No-leg Push-Press 3rep EMOM 10min B. DE: Weighted Chin-ups 2reps EMOM 10min |
A-1 4x 8-10 A-2 4x 6-8, 40×0 [Scale: use a band] |
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Strength
In Partners switch between exercises on the 2min for 4 rounds (12min):
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 Seated on Box KB OHP, 4x 10-12, 30×0 B-2 Strict BB Upright Row, narrow grip, 4x 8-10, 31×0 |
B-1 [Scale: Use DB if KB weight is to heavy] B-2 [Scale: Use KB if BB weight is to heavy] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| (12min) Either: 6 Rounds of: :60sec AMRAP Bupress-pull-ups* :60sec rest- Or – 6 Rounds of: * If you can not jump and reach the rig, use rings. If you can not do pull-ups you must do burpee box jumps Roll and stretch pecs after WOD |
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Saturday 07/04/2014
Warm-up
| All Athlete |
| 3 Rounds: 20 Double 20 Prisoner Hops (hands on head ankle jumps) |
Complex
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 20min to complete Complex 10 Rounds of: Snatch Grip Deadlift Hang Power Snatch from mid-thigh Hang Squat Snatch from above Knee Full Snatch from Floorrest: 60sec |
Either Perform Snatch Complex
– OR – Practice Snatch Tekkers |
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W.O.D
Take time to practice Snatch weight
Take time to practice Muslce-ups/Pull-ups/Ring Dips
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Amanda For time, 9-7-5 reps of: Muscle up Snatch 62.5/42.5kg |
Either Perform Amanda [Scale: Muscle-ups, 9 Strict Pull-ups & 9 Ring Dips, 9 Ring Rows & 9 Ring Press-ups] [Scale: Snatch 50/30kg]- OR – 12-9-7 |
Must perform 400m run WOD | |
Sunday 08/04/2014
Warm-up
| All Athlete |
| 10mins to complete: Bottom to bottom Tabata Air Squats (4rounds :20:10) Do you need to elevate heels to get squat depth? -:60sec rest- Bottom to bottom Tabata Wall Balls (4rounds :20:10) Tabata Jump up, Step down box jumps (4rounds :20:10) |
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A. Eccentric Back Squats, 4 x 6-8, 60X0, on 2:00 | A. 4 x 8-10, 50×0, on 2:00 | ||
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 4 Rounds of: B-1 Strict TTB* 12-15reps, rest 30sec B-2 Alternating Forward Lunges with 2xKB 20reps, rest 60sec* Must keep knees and feet together, toes should remain pointed throughout the movement |
B-1 [Scale: Work to appropriate level: L1 – Hanging Knee Raises L2 – Hangining K2E L3 – TTB]* B-2 [Scale: DB, Front Rack MB, Body Weight] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 15min AMRAP of (6 Rounds): :30sec Back Squats (take bar form rack) 80/50kg – then no rest- :60sec Wall Balls 10/9′ 9/7kg -then rest: 60sec-
* Try to keep moving for the whole :90sec |
[Scale: Back Squat 60/40kg] | [Scale: Back Squat to comfortable weight] [Scale: Wall ball to comfortable height and weight] |
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