#CrossFit #Hackney #WOD 21/04/2014 – 27/04/2014 #withmomentum
Monday 21/04/2014
Warm-up
| All Athlete |
| 2 Rounds of: 5 Wall Facing Squats 5 Air Squats 5 Deadlifts (light weight on the bar) – then – Hip and Hamstring Mob (coaches choice) – then – 2 more rounds as above |
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 |
| 6 Rounds of: 5 Front Squats 50/30kg 10 Deadlifts 50/30 15 Box jumps 24/20′ rest: 30sec |
5 Rounds for time: [Scale: Weight 40/20kg) |
[Scale: Weight to comfortbale weight] [Scale: Box jump to comfortbale height] |
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Tuesday 22/04/2014
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 |
| 5,10,15,20,25,30 reps of: Pull-ups Press-ups DU |
[Scale: Pull-ups, Ring Rows] [Scale: 3 Singles = 1 DU] |
[Scale: Pull-ups, Ring Rows] [Scale: 3 Singles = 1 DU] |
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Wednesday 23/04/2014
Warm-up
| All Athlete |
| Can you do 100UB single skips? (4min to try) -then- 3 Rounds of:5 Box Jumps5 Wall Balls -then- 2 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 |
| Kelly (25min time limit) 5 Rounds for time: 400m Run 30 Box jumps 24/20′ 30 Wall balls 9/7kg 10/9′ |
4 Rounds [Scale: Box Jump to comfortable height] [Scale: Wall balls 7/5kg to comfortable height] |
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Thursday 24/04/2014
Warm-up
| All Athlete |
| 20 Walking Lunges (keep knees over foot)-then-3 Round of:5 Wall Squats5 Air Squats5 KB Goblet Squats-then-20 Split Lunge Jumps |
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 |
| 5 Rounds of: 5 Deadlifts @70% 10 Split Lunge Jumps (ea leg) |
4 Rounds [Scale: Deadlift to comfortable weight] |
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Friday 25/04/2014
Warm-up
| All Athlete |
| 2 Rounds of::30sec Dish Holdrest :30:30sec Dish to V-up [Scale: Double Crunch]rest :30sec:30sec Hanging Knee Raisesrest :30sec:30sec K2Erest :30sec
:30Sec TTB
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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 |
| 10,9,8,7…,1 Thrusters 42.5/30kg TTB |
[Scale: TTB, K2E, Knee Raises] | [Scale: Thruster to comfortable weight] | |
Saturday 26/04/2014
Warm-up
| All Athlete |
| 3 Rounds of:5 Press-ups5 Hand Walk in-and-outs-then-3 Rounds of:5 Wall Walks5 Down and Ups |
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 |
| 5 Rounds of: 10 HeSPU 10 Down and Ups 10 Pull-ups |
[Scale: HeSPU, Persian Push-up, Push-up, Incline Press-up | 4 Rounds | |
Sunday 27/04/2014
Warm-up
| All Athlete |
| Clean Drills:
Coaches Choice
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The aim of the capacity format is QUALITY reps! Recover between each round and work on quality of movement.
Capacity 1
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| For 4 rounds (16minutes)
Every 4 minutes complete: 5 Power Cleans @ 70% :90sec Wall balls
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Capacity 2
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| For 4 rounds (16minutes)
Every 4 minutes complete: 5 Front Squats @60% :90sec Burpees Broad Jumps |
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Capacity 3
| CrossFit Athlete | CrossFit | CrossFit Endurance | CrossFit Rookie |
| 5 Rounds of: 20 KBS 32/20kg10 Ring Push-ups10 Pull-upsrest :60sec between rounds |
[Scale: KBS 24/16kg] [Scale: Pull-ups, Ring Rows] |
[Scale: KBS to comfortable weight] [Scale: Pull-ups, Ring Rows] |
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