CrossFit Hackney Weekly WODs 05/04/2014 – 11/05/2014
Monday 05/04/2014
| Warm-up |
| 3 Rounds no for time:10 Air Squats10 Prisoner Jumps10 KBS (snappy hips and knees)
2 rounds: 8reps Back Squat (start with empty bar and increase weight each set) |
| Strength | |
| CrossFit Athlete | A-1 Isometric Back Squat @55-65%, 4 x 8-10,32×0, rest :60sec A-2 Back Extensions 4x 10-12, 31×0, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A. ME: 2RM Back Squat (no pause) |
| CrossFit Rookie | A-1.Back Squats (no pause), 3 x 12-15, rest :60sec A-2 Band Pull-throughs 3 x 12-15, 30×0, rest :90sec |
| Capacity | |
| CrossFit Athlete | 20 Breathing Squats – then no rest – 20 Lat Pull-Overs 30×0 (use reebok step for bench)*•Use a weight that you would normally do for 12 reps, but tell yourself that you’ll accept nothing less than 20! •Unrack the bar and take a couple of deep breaths, and then inhale as you begin your descent. Keep your back flat—no rounding—and your eyes focused straight ahead. •Make sure you hit full depth in the squat, explode, but don’t bounce, out of the squat and ram the weight back up to the starting position as you exhale. •Take 3 deep breaths before you start your second descent as you inhale for the fourth time. You’ll never take less than three deep breaths between reps, and after about your 10th rep you’ll probably need six to 10 breaths to keep going. •Do everything in your power to get 20 reps. Don’t quit.*For the pullover, use a weightplate, DB, or a WallBall |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | Total reps:2min ME UB DU (if you trip the count starts @ zero)Rest 1min2min Max Cleans 60/40kg
Rest 1 min 2min Air Squats Rest 1 min 2min Ab-Mat Sit-ups |
| CrossFit | [Scale: Clean 50/30kg] |
| CrossFit Endurance | |
| CrossFit Capacity | MUST perform KBS instead of cleans |
Tuesday 06/04/2014
| Warm-up |
| 3 Rounds, not for time, of:5 Down and Ups10 Press-ups15 Wall-Balls
|
| Strength | |
| CrossFit Athlete | A-1 Eccentric Flat Bench Press, 4 x 6-8, 50×0, rest :60sec A-2 BB Bent-Over Rows, 4 x 8-10, 30×0, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A-1 ME: 2RM Bench A-2 DE: 3reps |
| CrossFit Rookie | A-1 4 x 8-10, 40×0 A-2 4 x 8-10, 30×0 [Scale: DB] |
| Capacity | |
| CrossFit Athlete | 4 Rounds of: (12minutes) 10 Kipping pull-ups rest :30sec 10 Push-ups rest :30sec :30sec ME DU rest :30sec |
| CrossFit | [Scale: Kipping pull-ups, Ring Rows] [Scale: Push-ups, Incline Push-up] [Scale: 3 x single = 1 DU] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | 12min AMRAP3 Cleans 60/40kg6 Push Press 60/40kg9 Down and Ups |
| CrossFit | [Scale: Clean 50/30] [Scale: Push-Press 50/30] |
| CrossFit Endurance | |
| CrossFit Capacity | 12min AMRAP of:3 Med-ball Cleans 9/7kg6 Wall Balls 9/7kg9 Down and Ups |
Wednesday 07/04/2014
| Warm-up |
| Gymnastics Warm-up: 2 Rounds of: 20 Start Jumps 15 Shoulder Passthroughs (stick or band) 10 Push-ups-then-3 Rounds of: 10m Walking Lunges 10m Crab Walk Back (keep hips high and thumbs point in the direction you are moving) |
| Gymnastics | |
| CrossFit Athlete | 4 Rounds (16minutes) :30sec work, :30sec rest Gym Circuit: :30sec Bar Muscle-ups/Kipping Hips to Bar/Kipping toes-to-rings/Kipping :30sec Parralet Pass-Throughs (use boxes, if tall add weight plates to increase height of box) :30sec ME R-leg Pistol Squats :30sec ME L-leg Pistol SquatsPistol Levels: L1: Sit on a box L2: Use support for assistance L3: Heel elevated L4: Use weight for counterbalance L5: Pistol Squat |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | In pairs, complete the following sequence for time:400m Overhead walk 25/15kg9 K2E200m Overhead walk
15 K2E 100m Overhead walk 21 K2E – then – 20 HeSPU *20 MIN TIME CAP |
| CrossFit | [Scale: Weight plate 20/10kg] [Scale: K2E, Hanging knee raises] [Scale HeSPU, Persian Press-ups, Press-ups, Incline Press-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Weight Plate to comfortable weight] [Scale: K2E, Hangining knee raises] [Scale HeSPU, Persian Press-ups, Press-ups, Incline Press-ups] |
Thursday 08/05/2014
| Warm-up |
| Perform 3 Rounds of:20 Air Squats15 Russian KBS10 Box Jumps
|
| Strength | |
| CrossFit Athlete | A. Deadlift from 2cm podium, 5x 6-8, 31×0, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A. ME Deadlift 2cm podium 4RM |
| CrossFit Rookie | A. 4 x 10-12 |
| Capacity | |
| CrossFit Athlete | 3 Rounds of: B-1 BB RDL, 5x 6-10, 30×0, rest :45sec B-2 Front Rack KB, Walking Lunges. 5 x 28-30, rest :60sec |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Bodyweight Lunges] |
| WOD | |
| CrossFit Athlete | 5 Rounds of:50steps L-hand KB Carry 32/20kg50steps R-hand KB Carry 32/20kg15 Russian KBS
15 Jump-up and Step down Box Jumps 24/20′ |
| CrossFit | [Scale: KB 24/16kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: KB to comfortable weight] [Scale: Box Jump to comfortable height] |
Friday 09/05/2014
| Warm-up |
| Perform 3 Rounds of Cindy5 Pull-ups10 Push-ups15 Air Squats |
| Strength | |
| CrossFit Athlete | A-1 Eccentric Push-Press, 5 x 6-8, 40×0, rest :60sec A-2 Rope-Pull-ups, 5 x 8-10, 20×0, rest :60sec |
| CrossFit | A-1.. A-2 [Scale: Inverse Rope Climbs 4 time up-and-down] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Capacity | |
| CrossFit Athlete | 10min AMRAP Work in groups of 3 YGIG 2xKB Clean and Press x 6reps (use a weight that is challenging, but maintain good form)* Only rest as long as it take your partner’s to complete their reps |
| CrossFit | Either Perform Dbl KB Capacity -OR- 6 Deadlifts 50/35kg 6 BB Push Press 50/35kg |
| CrossFit Endurance | |
| CrossFit Rookie | Must perform Deadlift and PP Capacity. |
| WOD | |
| CrossFit Athlete | 12min AMRAP of:9 Hang Squat Clean 60/40kg6 Press-ups3 Strict Chin-Ups
Rest :30sec between each round (try not to rest between reps) |
| CrossFit | Either perform Hand Squat Cleans 50/30kg-OR-9 Front Squats 50/30kg* 6 Press-ups [Scale: Incline] 3 Chin-ups [Scale: Ring Rows]* Must take bar from floor |
| CrossFit Endurance | |
| CrossFit Rookie | 12min AMRAP of: 9 KB Goblet Squats 6 Press-ups [Scale: Incline] 3 Ball Slams (Rest only as needed) |
Saturday 10/05/2014
| Warm-up |
| With a stick perform the following drills:10 Pass Throughs10 OHS-then-
2 Rounds of: 5 Snatch Press 5 Drop Snatch 5 Power Snatch 5 Squat Snatch
|
| Olympic | |
| CrossFit Athlete | 3×3 Power Snatch (light weight, warm-up)3×3 Snatch Balance (light weight, snatch bar from floor)-Then-EMOM 10min1 Squat Snatch + 2 OHS |
| CrossFit | Either perform Snatch and OHS-OR-(If OHS is poor)3×4 Power Snatch from hang3x4 Power Snatch from floor-Then-EMOM 10min
1 Power Snatch from hang + 1 Power Snatch from floor |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Capacity | |
| CrossFit Athlete | 10min Death by Strict Pull-ups1st min do 1rep2nd min do 2 reps… |
| CrossFit | [Scale: Thruster 42.5/30] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Thruster to comfortable weight] |
| WOD | |
| CrossFit Athlete | 12min Partner WOD:9 Deadlifts 100/65kg12 Over the bar BurpeesP1 completes 1 full round before P2 starts |
| CrossFit | [Scale: Deadlift: 80/50kg] |
| CrossFit Endurance | |
| CrossFit Capacity | [Scale: Deadlift to comfortable weight][Scale: Push-ups, Incline] |
Sunday 11/05/2014
| Warm-up |
| Calf / hip mobilityAir squats / holds |
| Recovery Sunday | |
| CrossFit Athlete | Scale all movements to appropriate level:6min AMRAP of:20 Walking Lunges @ +25% BW10 Squat Jumps
Walk back to start
– then rest 5min –
Share 1 bar between 2. One person works while the other rests 4 Rounds of: 75sec work 8 Deadlifts 60/40kg -then remainder of :75sec perform- AMRAP STOH 60/40kg
– then rest 3mins-
for time: Run 400m 50 KBS 24/16kg 100 DU
Stretching / rolling |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |