CrossFit Hackney Weekly WOD’s 19/05/2014 – 25/05/2014
Monday 19/04/2014
| Warm-up |
| With and Empty Bar Perform:3 Rounds of:
10 Over the bar Burpees 5 Front Squats with 3sec pause at the bottom |
| 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. ME 2RM Back Squat (no 1/4 rep) |
| 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 | MUST GO HEAVIER THAN LAST WEEK20 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 AMRAP of:1 Clean @70/50kg3 Press-ups5 Air squats
2 Cleans 6 Press-ups 10 Airs squats 3 Cleans 9 Press-ups 15 Air squats etc… |
| CrossFit | Either perform Clean WOD[Scale: Clean 50/30kg]- OR –
1 Front Squat @50/30kg* 3 Press-ups [Scale: Incline] 5 Air squats 2 Cleans 6 Press-ups 10 Airs squats etc…
*Power Clean bar form the floor |
| CrossFit Endurance | |
| CrossFit Rookie | MUST perform Front Squat WOD[Scale: Front Squat to comfortable weight] |
Tuesday 20/04/2014
| Warm-up |
| 3 Rounds of:5 Wall Squats
10 Front Squats with Wall Ball 10 Wall Balls |
| 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 :30sec
10 KB DLHP 24/16kg rest :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 | 4 Rounds:200m Run
15 Wall Balls 9/7kg 10/9′ 15 Pull-ups |
| CrossFit | [Scale: Pull-ups, Ring Rows] |
| CrossFit Endurance | |
| CrossFit Rookie | 3 Rounds:[Scale: Wall Ball to comfortable height and weight] |
Wednesday 21/04/2014
| Warm-up |
| Dish Hold :30secSuperman/Cobra hold :30sec
Dish Hold to V-up :30sec Double Crunch :30sec 20 Walking Lunges -then- Pistol Squat Progressions |
| Gymnastics | |
| CrossFit Athlete | 4 Rounds (16minutes) 40/20Candle Stick Rolls to pistol squatBar Muscle-ups/Kipping Hips to Bar/Kipping toes-to-rings/KippingV-ups
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 | 6 Rounds of:12 Pistol Squats (6each leg)
10 Box Jumps 24/20′ 8 HeSPU |
| CrossFit | 5 Rounds[Scale: Pistols as scaled above]
[Scale: HeSPU, Persian Press-up, Press-ups, Incline Press-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 22/05/2014
| Warm-up |
| With and Empty bar 4 Rounds of:
3 Hang Power Cleans 3 Front Squats 3 Thrusters |
| Strength | |
| CrossFit Athlete | A. Deadlift from 2cm podium, 5x 5-7, 31×0, rest :90sec |
| CrossFit | |
| CrossFit Endurance | A. DE 3reps EMOM for 12minutes |
| 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 | 10min AMRAP100 DU Buy in- then-
3 Cleans 60/40kg 3 Front Squats 60/40kg 3 Thrusters 60/40kg |
| CrossFit | Either perform Clean WOD[Scale: BB weight 50/30kg]
-OR- 6 KBS 24/16kg 6 KB Goblet Squats 6 Burpees |
| CrossFit Endurance | |
| CrossFit Rookie | MUST perform Kettlebell WOD[Scale: KB to comfortable weight] |
Friday 23/05/2014
| Warm-up |
| 3 Rounds of:
10 Over the bar Jumps 10 Spit Jumps -then- 3 Rounds of: 8 Strict-Press 6 Push-Press 4 Push-Jerks 2 Split Jerks |
| Strength | |
| CrossFit Athlete | A-1 Eccentric Push-Press, 5 x 5-7, 40×0, rest :60sec
A-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 | (12min)2 Rounds of:5min AMRAP3,6,9,12…reps of:
Bar Facing Burpees STOH 60/40kg rest: 2min between rounds and restart back at 3reps |
| CrossFit | [Scale: STOH 45/30g] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: STOH to comfortable weight] |
Saturday 24/05/2014
| 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 Front Squat 1 Squat Clean from floor |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | Partner WOD: AMRAP 12min 20 Partner Wall Balls 9/7 10/9′ 40 TTB 60 DU |
| CrossFit | [Scale: 3 Singles = 1 DU] [Scale: TTB, K2E, Hanginig Knee Raises, V-ups, Dbl Crunch] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Wall Balls to comfortable height and weight] [Scale: 3 Singles = 1 DU] [Scale: TTB, K2E, Hanginig Knee Raises, V-ups, Dbl Crunch] |
Sunday 25/05/2014
| Warm-up |
| Calf / hip mobilityAir squats / holds |
| Recovery Sunday | |
| CrossFit Athlete | Mobility / stretching 10 minsBB complex (Warm up 10 Rounds)1 Snatch grip DL
1 Snatch grip high pull 1 Snatch grip power snatch 1 Snatch balance 1 OH squats
Complex 1 rep each movement as above increase weight on bar each set until you reach a working weight where you can make all exercise with out putting bar down and moving fluidly through complex.
20 mins work 1set complex 30 sec rest – then rest 3mins –
50 BB 42.5/30kg 25 jump pull ups 50 air squats 25 box jumps 50 DU 25 bunny hops
Stretching / rolling |
| CrossFit | Either work snatch complex OR Take the bar form the rack: 2 Front Squats 2 Thrusters 2 Push-Press |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: MUST do Front Squat complex] [Scale: Comfortable weight for all movements] |