#CrossFit #Hackney #WOD 14/04/2014 – 20/04/2014 #withmomentum
Monday 14/04/2014
Warm-up
| All Athlete |
| We all LOVE A BURPEE!!! Lets do 20 of them!!Can you do burpees with straight legs? If not, why not? Mob: Hamstring (coaches choice)Do another 20 burpees! |
Gymnastics
| 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. Hanging Shrugs (on pull-up bar) [Active shoulders] 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. Alternating Lunge Jumps |
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Skill
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 10-15mins to Practice Freestanding Handstands Progress 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 all movements to headstand is shoulder/midline strength is poor] | ||
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 15minutes to complete: 5 Rounds for time of: 10 Burpee Box Jumps 24/20′ 25 Steps R-Hand KB Waiters Carry 24/16kg 25 Steps L-Hand KB Waiters Carry 24/16kg* Waiters Carry is overhead lock out with KB |
[Scale: KB 20/12kg] | [Scale: KB to comfortable weight] [Scale: Box to comfortable height] |
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Tuesday 15/04/2014
Warm-up
| All Athlete |
| 400m Run – then – Hip and Hamstring Mob (coaches choice)- then -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 7-9 A-2 4 x 9-11 |
A. DE: 3rep EMOM @ 80% 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 3 rounds (12min):
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1. Standing Barbell Good Morning, 4 x 5-7, 4010, rest :20sec B-2. Horizontal Back Extension, 4 x 10-12, 30×2 [Scale: Supermans with partner sitting on your calves] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 15min of “McGhee” 5 Deadlift 125/80kg 13 Press-ups 9 Box Jumps 24/20′ |
[Scale: Deadlift: 100/60kg] [Scale: Press-ups, incline] |
[Scale: DL to comfortable weight] [Scale: press-ups, incline] [Scale: Box jump to comfortable height] |
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Wednesday 16/04/2014
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 perform: A-1 No-leg Push-Press, 5x 5-7, 30×0, rest:60 A-2 Shoulder-width Supinated Chin-up (add weight), 4x 6-8, 2221, rest 90sec |
A. ME: No-leg Push-Press 2RM B. ME: Weighted Chin-ups 3RM |
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 3 rounds (12min):
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 Seated on Box KB OHP, 4x 9-11, 30×0, rest 60sec B-2 Strict BB Upright Row, narrow grip, 4x 7-9, 31×0, rest 60sec |
B-1 [Scale: Use DB if KB weight is to heavey] B-2 [Scale: Use KB if BB weight is to heavey] |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Pressing Partner Cindy P1: Perform 5 STOH 60/40kg and then holds bar in front rack position until P2 finishes:P2: 1 Round of Cindy 5 Pull-ups 10 Press-ups 15 Air SquatsP2 finishes squats they must pick up the bar. P1 Starts 1 round of Cindy |
[Scale: STOH 50/30kg] [Scale: Pull-ups, Ring Rows] [Scale: Press-ups, Incline] |
[Scale: STOH comfortable weight, if OHP is poor use DB with nutral grip] [Scale: Press-ups, Incline] |
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Thursday 17/04/2014
Warm-up
| All Athlete |
| Can you do 100UB single skips? (4min to try) -then- 10 Press-ups (external rotation) 10 Ring Dips (eternal rotation) -then- 3 Rounds of Complex (use empty bar 20/15kg) |
Complex Day
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 20min to complete Complex Day 10 Rounds of: Deadlift Hang Power Clean Front Squat Squat Clean From Floor STOH rest: 60sec |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| Elizabeth 21-15-9 reps, for time: Clean 62.5/42.5kg Ring dips |
Either Perform Elizabeth [Scale: Clean 50/30kg] [Scale: Ring Dips, Press-ups on KB, Incline Press-ups]- OR -21-15-9 Deadlift 60/40kg Press-up |
Must Perform Deadlift and Press-ups | |
Friday 18/04/2014
Warm-up
| All Athlete |
| 3 Rounds of: :10sec Hollow Rock Holds :20sec V-ups rest :30 [Scale as needed to maintain good form]- then – Tabata bottom-to-bottom OHS with empty bar or stick (4rounds :20:10)** If OHS position is poor, you MUST do thruster WOD! |
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 | ||
Capacity
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| B-1 45sec ME Kipping Toes to Rings*, rest :30sec B-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 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 to work in partner and complete all reps in any order: 80 OHS 42.5/30kg 80 Over the Bar Burpees 80 V-ups* Must share 1 bar. |
All exercises are 60reps Only perform OHS WOD if OHS is capable. [Scale OHS 40/25kg]- OR -60 Thrusters 40/30kg 60 V-Ups [Scale: Single leg, Double Crunch] 60 Over the Bar Burpees |
All exercises are 50reps MUST perform Thrusters WOD [Scale: Thruster to comfortable weight. If front rack position is poor use neutral grip DB thruster] |
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Saturday 19/04/2014
Warm-up
| All Athlete |
| 10 Press-ups (external rotation) Kick up to Handstand on wall and hold :30sec (active shoulders) 10 Pull-ups [Scale: Ring Rows] Kick up to Handstand on wall and hold :30sec (active shoulders) -then rest :60sec – 10 HeSPU [Scale: Sheena Persioan Press-ups] |
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: 10min EMOM 3reps Bench Press @ 70% of weight lifted on 07/04/2014 |
A-1 3×10-12reps A-2 [Scale:Use DBs] |
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Capacity
| 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? |
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W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 2 Rounds of:60sec ME Ring Dips – then (no rest) -4min AMRAP 5 HeSPU 10 Pull-ups 20 Double-Unders- then 60sec rest- |
[Scale: Ring Dips, Ring Press-ups][Scale: HeSPU, Sheena Persian Press-ups] [Scale: Pull-ups, Ring Rows] [Scale: 3 singles = 1 DU] |
[Scale: Ring Press-ups] [Scale: Ring Rows] [Scale: 3 singles = 1 DU] |
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Sunday 20/04/2014
Warm-up
| All Athlete |
| 3 Rounds, not for time: 10 Hip Bridges 10 Squats 10 Squat Jumps 10 Russian KB Swings |
Gymnastics
| 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. Hanging Shrugs (on pull-up bar) [Active shoulders] 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. Alternating Lunge Jumps |
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Skill
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 10-15mins to Practice Freestanding Handstands Progress 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 all movements to headstand is shoulder/midline strength is poor] | ||
W.O.D
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| In Partners: perform:KBS LADDER: 1-10-1 @32/20kgP1 does 1 swing, then P2 does 1 swings P1 does 2 swings, then p2 does 2 swings` …. Up to 10… then back down to 1- then no rest-Both partners complete 4 Round each of: 10 KB Goble Squats – then no rest – Who can do 50 burpess the quickest? |
[Scale: KB 24/16kg] | [Scale: KB to comfortable weight] | |