#CrossFit #Hackney #WOD 07/04/2014 – 13/04/2014 #withmomentum
Monday 07/04/2014
Warm-up
| All Athlete |
| 2 Rounds of:10 BB RDL’s 20/15kg 10 BB Bent Over Rows 20/15kg 10 BB Upright Rows (move hands together) 20/15kg 10 BB Push-Press 20/15kg- then -Tabata Bottom-to-Bottom Burpees (4rounds :20:10) |
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 3RM Bench PressB. DE: 12min EMOM 2reps 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 | |
| 4 Rounds Partner WOD: While P1: Run 400mP2: Performs: 8 Deadlifts 50/35kg 8 Push Press 50/35kg 8 Over the Bar BurpeesP2 must wait for P1 to return before they start the run |
3 Rounds [Scale: weight on bar 40/30] |
3 Rounds [Scale: weight on bar is comfortable weight] |
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Tuesday 08/04/2014
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 1: A. Dish to V-Up B. Dip Shrugs on Rings, hold dish shape C. L-Sit Holds, choose appropriate level [ L1: L-Sit on boxes L2: L-Sit on Kettlebells, L3: L-Sit on Sheena L4: L-Sit on floor]Circuit 2: A. GHD sit-ups B. Floor Straddle Alternating Leg Raises C. Straddles Sit-up |
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 walksProgress through the levels:L1: Kick up to Handstand tucks, with wall support L2: Kick up to Handstand tuck & extend to handstand, with wall support L3: Kick up to freestanding handstand tucks (no support) L4: Kick up to freestanding handstand tuck & extend to handstand (no 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 |
| 4 Rounds of: 20 KB Swings 32/20kg 15 Press-ups 10 Goblet Squats 32/20kg 50m (R-hand) KB Suitcase Carry 50m (L-hand) KB Suitcase Carry |
4 Rounds of: [Scale: KB 24/16kg] |
3 Rounds of: [Scale: KB to comfortable weight] |
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Wednesday 09/04/2014
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 |
| One partner works while 1 partner rests. Each partner performs 1 round of each exercise (14min total).1min – Max Reps Deadlifts @50% 1RM1min – Max Reps Burpees1min – Max Reps Pull Ups [Scale: Ring Rows]1min – Max Reps Wall Balls 10/9″ 9/7kg1min – Max Cal Row**
1min – Max DU [Scale: 3 singles = 1 DU] 1min – Max Air Squats
Only 1 set of equipment between partners, the clock continues to run. ** If more than 14ppl in the class, use a KB deadlift high pull |
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Thursday 10/03/2014
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 | |
| 3 R-Hand Single Arm KB Push-Press 24/16kg 3 L-Hand Single Arm KB Push-Press 24/16kg 30 DU |
[Scale: KB Press 20/12kg] [Scale: 3 singles = 1 DU] |
[Scale: KB Press to comfortable weight] [Scale: 3 singles = 1 DU] |
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Friday 11/04/2014
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 | ||
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Eva (20min time limit)
5 Rounds of: |
[Scale: KBS 24/16kg] [Scale: Pull-ups, Ring Rows] |
4 Rounds [Scale KBS to comfortable weight] [Scale: Pull-ups, Ring Rows] |
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Saturday 12/04/2014
Warm-up
| All Athlete |
| Front Squat with band*Push Press with band*:30sec Hollow Rock Hold*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 Squat, 4 x 5-7, 60X0, on 2:00 | A. 4 x 7-9, 50×0, on 2:00 | ||
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 4 Rounds for time:B-1 45sec ME Kipping Toes to Rings*, rest :30secB-2 Walking Lunges 2xKB 20steps, 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 RaisesL2 – Hangining K2EL3 – TTB]*B-2 [Scale: DB, Front Rack MB, Body Weight] | ||
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 5 Rounds of:3 Front Squats 60/40kg*5 Push-Press 60/40kg7 TTB- then –
Rest: 2min and repeat * Must take bar from the floor |
[Scale: Front Squat 50/35kg][Scale: TTB, K2E, Hanging Knee Raises] | [Scale:Front Squat comfortable weight. If front rack position is poor use KB Goblet Squat][Scale: Push-Press comfortable weight. If front rack position is poor use KB OHP][Scale: TTB, K2E, Hanging Knee Raises, Double Crunch] | |
Sunday 13/04/2014
Warm-up
| All Athlete |
| 3 Rounds of: 5 Weight Plate Deadlifts 5 Weigth Plate Cleans 5 Weight Plate OH-Press 5 GTOH with weight plate rest :30sec between rounds |
Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| A-1 Mid-Grip Flat Bench Press 4x 7-9 32×0 Rst:90 A-2 Bent-Over BB Row, Pronated Grip, 4x 10-12, 30×0 |
A. ME 3RM BB Row B. DE: 12min EMOM 2reps Bench Press @ 65% of weight lifted on 01/04/2014 |
A-1 3×10-12reps A-2 [Scale:Use DBs] |
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Strength
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 Pause Ring Press-up, 4x 12-15, 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 [Scale: Ring-Push-ups -> Increase the angle of the straps to make press easier] B-2 .. |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 10min AMRAP: 5 BB GTOH60/40kg 7 Ring Dips 9 Pull-ups |
[Scale: weight on bar 45/35kg] [Scale: Ring Dips, Reverse Dips w/ hands on box] [Scale: Pull-ups, Ring Rows] |
10min AMRAP 5 GTOH with weight plate 7 Press-ups [Scale: incline] 9 Ring Rows |
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