CrossFit Hackney Weekly WODs 12/05/2014 – 18/05/2014
Monday 12/04/2014
| Warm-up |
| 3 Rounds of:15,10,5Burpees
KBS |
| Strength | |
| CrossFit Athlete | A-1 Back Squat 1 1/4 (bottom), 5 x 6-8, rest :60secA-2 Back Extensions 4x 12-15, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A. DE: 3reps EMOM for 10minutes @50-60% |
| CrossFit Rookie | A-1.Back Squats (no 1/4 rep), 3 x 12-15, rest :60secA-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 | 10min AMRAP3,6,9,12,15… etcBurpeesKBS 24/16kg |
| CrossFit | [Scale: KBS 20/12kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: KBS: comfortable weight] |
Tuesday 13/04/2014
| Warm-up |
| Together in partners compete30 Air Squats (1rep at a time each YGIG)20 Partner Wall Balls10 Press-ups each |
| Strength | |
| CrossFit Athlete | A-1 Eccentric Flat Bench Press, 4 x 5-7, 50×0, rest :60secA-2 BB Bent-Over Rows, 4 x 7-9, 30×0, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A-1 DE: 3reps BenchA-2 ME: 2reps |
| CrossFit Rookie | A-1 4 x 8-10, 40x0A-2 4 x 8-10, 30×0 [Scale: DB] |
| Capacity | |
| CrossFit Athlete | 4 Rounds of: (12minutes)10 Wall Balls Throws for Max height (ball hits ground each time) 9/7kgrest :30sec10 KB DLHP 24/16kgrest :30sec
:30sec ME DU rest :30sec |
| CrossFit | [Scale: Wall Ball 7/5kg][Scale: KB 20/12kg][Scale: 3 x single = 1 DU] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | Ladder Up 1,2,3,4,5…10reps of:Pull-upsAir Squats-the no rest -Ladder Down10,9,8,7,6….1reps of:
Wall-balls 9/7kg 10/9′ Press-ups |
| CrossFit | [Scale: Pull-ups, Ring Rows] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Wall Ball to comfortable height and weight] |
Wednesday 14/04/2014
| 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 restGym Circuit:1. Candle Stick Rolls2. Bar Muscle-ups/Kipping Hips to Bar/Kipping toes-to-rings/Kipping3. Hollow Rocks4. Alternating Pistol Squats
Pistol 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 | 12min AMRAP of:3 Wall Walks (chest to floor, chest to the wall)6 K2E9 Air Squats |
| CrossFit | [Scale: Wall Walk, Hand walk-ins and outs][Scale: K2E, Hanging Knee Raises] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 15/05/2014
| Warm-up |
| Tekkers:Single Arm KBSKB CleanKB Clean and PressKB Snatch |
| Strength | |
| CrossFit Athlete | A. Deadlift from 2cm podium, 5x 5-7, 31×0, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A. ME 3RM |
| CrossFit Rookie | A. 4x 8-10 |
| Strength | |
| 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 :45sec |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Bodyweight Lunges] |
| WOD | |
| CrossFit Athlete | 3 Rounds of:3 min work: 1 min rest10 Alternating KB Snatch 24/16kg10 Burpee Box Jumps 24/20′ |
| CrossFit | Either perform KB Snatch WOD[Scale: KB 20/12kg]-OR-10 Alternating KB Clean and Press10 BBJ 23/20′ |
| CrossFit Endurance | |
| CrossFit Rookie | MUST Perform:10 Single Arm KBS10 BBJ [Scale: comfortable height] |
Friday 16/05/2014
| Warm-up |
| 10 Air Squats, hands on hips10 Air Squats, hands on heads10 Air Squats, hands reaching as high as possible
Practice Weight Plate Ground to Overhead Weight Plate Deadlift Weight Plate Clean Weight Plate Press |
| Strength | |
| CrossFit Athlete | A-1 Eccentric Push-Press, 5 x 5-7, 40×0, rest :60secA-2 Rope-Pull-ups, 5 x 10-12, 20×0, rest :60sec |
| CrossFit | A-1..A-2 [Scale: Inverse Rope Climbs 5 time up-and-down] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Capacity | |
| CrossFit Athlete | 5 rounds:8 Chin-upsrest :30sec8 BB Push Press 50/35kg (link the reps)*rest :30
* Take bar from floor |
| CrossFit | [Scale: Pull-ups, 10 Ring Rows][Scale: Push Press 45/30kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Pull-ups, 10 Ring Rows][Scale: Push Press to comfortable weight] |
| WOD | |
| CrossFit Athlete | P1 does part 1 while P2 dose part 2.Once both partners have completed 3 rounds they swap. P2 does part 1 and P2 does part 2.3 Rounds of:Part 1:10 Weight Plate Ground to Overhead 20/15kg
30 OH Walking Lunges (if you put the weight plate down you must do 5 burpees)
3 Rounds of: Part 2: 8 Front Squats 2xKB 24/16kg 60 Steps KB Farmers Carry (if you put the KBs down you must do 5 burpees) |
| CrossFit | [Scale: Weight Plate 15/10kg][Scale: KB 20/12kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Weight Plate to comfortable weight][Scale: KB Squat to DB Squat comfortable weight]*Use DB for farmers Carry |
Saturday 17/05/2014
| Warm-up |
| 10min Clean Drills – Coaches Choice |
| Olympic | |
| CrossFit Athlete | Set the clock to count down from 24minutes.EMOM for 5minutes perform:3 Power Clean from hang (light weight, just warm-up)-then rest 2min-
EMOM for 5minutes perform: 2 Power Clean from floor + 1 Front Squat (increase weight to 70-80%) -then rest 2min- EMOM 10min 1 Deadlift 1 Power Clean from hang 1 Squat Clean from floor |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | Partners DanielTogether as a team you must complete the following reps (both partners must do the running, share the pull-up and thruster reps)
For time: 20min time cap. |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Pull-ups, Ring Rows][Scale: Thruster to comfortable weight] |
Sunday 18/05/2014
| Warm-up |
| Calf / hip mobilityAir squats / holds |
| Recovery Sunday | |
| CrossFit Athlete | Scale all movements to appropriate level:Warm up / Mobility 10 minsBB complex (empty bar warm-up 2 rounds)Deadlift 10BOR 10
Power clean 10 Front squat 10 OH press 10 Back squat 10
5 Rounds of BB complex (male 30 kg / female 20 kg) (Aim is to not put bar down during complex) Rest :60sec between rounds
7 Rounds of: :60sec Wall Balls 9/7kg 10/9′ :60sec Rest reps per minute?
-then rest 3minutes-
Walking lunges 250 steps @bw
Stretching / rolling |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |