CrossFit Hackney Weekly WOD’s 02/06/2014 – 08/06/2014
Monday 02/06/2014
| Warm-up |
| With and Empty bar or stick perform 6 rounds of the sequence:1 Clean Grip Deadlift1 RDL1 BOR
1 Power Clean 1 Front Squat 1 OHP (bring bar down on back) 2 Back Squats |
| Olympic Lifting | |
| CrossFit Athlete | -then-Set a running clock for 6minFor the first 3min perform EMOM:
A. 3x Mid-Hang Power Clean (light weight, use as warm-up) -then- For the remaining 3min perform EMOM: B. 3x Mid-Hang Squat Clean (increase weight each set)
-then- 15min to complete: 5 Rounds of: C. 3x Mid-Hang Squat Clean
Note: If you have poor squat clean tekkers, perform 1 power clean and then 1 front squats. Improving your front squat will improve your squat clean |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | In the second 3min EMOM perform:B. 1 Power clean,+ 3 Front Squats from rack-then-
15min to complete:5 Rounds of: C. 2 x (1 Power Clean +1 Front Squat) |
| Capacity | |
| CrossFit Athlete | -then-EMOM 10min complete clean complex:D.1 Deadlift
+1 Mid-thigh Clean Pull +1 Hang Squat Clean +1 Clean Pull from floor +1 Squat Clean from floor |
| CrossFit | Either complete CFA complex-OR-EMOM 10min complete clean complex:
D. 1 Deadlift +1 Mid-thigh Clean Pull +2 Hang Power Clean +2 Front Squats |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | For time:5 Power Cleans @ 70/50kg40 Wall Balls @ 9/7kg 10/9′
5 Power Cleans 30 Wall Balls 5 Power Cleans 20 wall ball 5 power Cleans 10 wall balls |
| CrossFit | Either perform Power Cleans[Scale: 50/30kg]OR
For time 5 Front Squats 50/30kg* 40 Wall Balls @ 9/7kg 10/9′ 5 Front Squats 30 Wall Balls 5 Front Squats 20 wall ball 5 Front Squats 10 wall balls * bar can be taken from rack. |
| CrossFit Endurance | |
| CrossFit Rookie | MUST perform Front Squats WOD[Scale weight to comfortable weight] |
Tuesday 03/06/2014
| Warm-up |
| Working in parther you will need a stick and a reebok step/benchPerform 3 Rounds of:8rep Partner resisted bench presseccentric and concentric resistance, focus on the shoulder position |
| Strength | |
| CrossFit Athlete | ‘-then-5 Rounds of:A-1 Incline Bench Press 5-6reps, 40×0, rest :60-90sec
A-2 Standing Supported 1-Arm DB/KB Row 8-10reps, 30×0, rest :60-90sec * this should take no longer than 20minutes |
| CrossFit | |
| CrossFit Endurance | -then-10min to establish 3RM Incline Bench Press, 40×0, rest :60-90sec |
| CrossFit Rookie | ‘-then-4 Rounds of:A-1 Flat Bench Press 8-10reps, 40×0, rest :60-90sec
A-2 Standing, Suppoorted 1-Arm DB/KB Row 8-12reps, 30×0, rest :60-90sec * this should take no longer than 20minutes |
| Capacity | |
| CrossFit Athlete | ‘-then-Working in partners 40/20 complete4 rounds (8min) of:B-1 Dips (hands on boxes)
B-2 Ring Rows, Pronated Grip |
| CrossFit | [Scale: Ring Dips, feet on floor] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | 10min AMRAP of:20 Air Squats15 TTB
10 Burpees |
| CrossFit | [Scale: TTB/K2E/Hanging Knee Raises/V-Ups] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Wednesday 04/06/2014
| Warm-up |
| Midline Activation/Stability8min of isometric holds::60sec hold in each position:- high plank- left side plank [scale on elbow]- right side plank [scale on elbow]- low plank- reverse plank
– cobra (superman) – dish – bottom of squat [increase difficulty with hands in OHS position] |
| Gymnastics | |
| CrossFit Athlete | ‘-then-2 Rounds of:Forward RollsForward Rolls to Pistol (left)Forward Rolls to Pistol (right)Backwards RollsBackward Rolls, kick out to press-upBackward Rolls, kick up to handstand |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Gymnastics | |
| CrossFit Athlete | ‘-then-3 rounds of 30/30 (12:00min)- Straddle to Headstand
– Straddle Holds on Floor, hands on floor and feet in the air – Handstand with feet on box (work to get your hips directly above your shoulders) – Hanging L-Seat (use bar or rings) :10sec hold, 10sec rest, 10sec hold |
| CrossFit | [Scale: Headsands, Wall for support, limit ROM, hold static headstand]
[Scale: Hanging L-Seat, Bent Legs, Dish Holds] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | 5 rounds of:400m Run5 HeSPU
10 Pull-ups |
| CrossFit | [Scale HeSPU, Feet on box, Persian Press-ups, Press-ups, Incline Press-ups][Scale: Pull-ups, Ring Rows] |
| CrossFit Endurance | |
| CrossFit Rookie | 4 Rounds[Same scale as above] |
Thursday 05/06/2014
| Warm-up |
| Complete the following sequence with and empty bar or stick: 6 Rounds of: 1 Snatch Grip Deadlift 1 High Hang Power Snatch 1 OHS 1 Snatch Press 1 Drop Snatch |
| Olympic Lifting | |
| CrossFit Athlete | ‘-then-For 3 RoundsEMOM perform:
A. 3x Hang Power Snatch @50-60%-then- For 3 Rounds EMOM perform: B. 3x Hang Squat Snatch @60%-70%
-then- 18minutes to perform 8 Rounds of: C. 2x Snatchs from floor
* This should take no longer than 25minutes |
| CrossFit | If Squat Snatch tekkers needs work:Perform 2 x (1 Power Snatch +1 OHS) |
| CrossFit Endurance | |
| CrossFit Rookie | Focus on Tekkers. Use a stick or empty bar Work on OHS, Snatch Press, Power Snatch |
| WOD | |
| CrossFit Athlete | 20min AMRAP of:400m Run30 Over the Box Jumps 24/20’30 Dedlifts 80/70kg30 Wall-Balls 9/7kg 10/9’30 Ring Dips30 Wall-Balls30 Deadlifts
30 Over the Box Jumps 400m Run |
| CrossFit | [Scale: Deadlift 60/50kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: All reps to 20][Scale: All movements to comfortable weight] |
Friday 06/06/2014
| Warm-up |
| With an empty bar perform:3 Rounds of:5 Jerk Grip Behind the Head Strict Press5 Strict Press (Front Rack)5 Push-Press5 Push-Jerk
rest as needed between rounds |
| Strength | |
| CrossFit Athlete | -then-5 Rounds of:A-1 Push-Jerk 5,5,4,4,3reps, rest :60secA-2 10x Lateral over the box jumps (mid shine height), rest :90sec* this should take no longer than 20minutes |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | On the :90sec perform 4 rounds of (12min):even :90sec:A-1 1 Strict Press,+ 2 Push Press,+ 3 Push-Jerk
odd :90sec: A-2 10 Lateral over the box jumps |
| Capacity | |
| CrossFit Athlete | -then-10min EMOM:1 Strict Pull-up,+3 Kipping Pull-ups+5 TTB |
| CrossFit | Either CFA Capacity or:10min EMOM:5 TTB/K2E/Hanging Knee Raise/V-ups5 Ring Rows |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | ‘3min AMRAP on each station, 1 min rest between each (11min)Thrusters (empty BB) 20/15kgKBS 24/26kg
DU |
| CrossFit | [Scale: KBS 20/12kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: 3 Single = 1 DU] [Scale: KBS comfortable weight and height] |
Saturday 07/06/2014
| Warm-up |
| Perform 2 Rounds of:20 Walking Lunges10 Air Squats-then-Stretch hips (coaches choice) |
| Strength | |
| CrossFit Athlete | ‘-then-In partners perform 3 Rounds of:A. 4x Back Squats @ 50%, 55%, 60%
-then- 5 Rounds of: B. 5x Back Squat @ 65-75% 1RM , 40×0 rest :60-:90secs * this should take no longer than 25minutes |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | ‘-then-In partners perform 3 Rounds of:A. 10 Back Squats with empty bar
-then-
4 Rounds of: B. 10 Back Squats, 40×0 rest :60-90secs |
| Aerobic Capacity | |
| CrossFit Athlete | ‘-then-running drills (coaches choice)-then-
8 x 200m Sprints on the 02:30 |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Sunday 08/06/2014
| Warm-up |
| Geoff Speacial |
| CrossFit Volume (recovery day) | |
| All Athlete | All workout done in a YGIG format, scale as neededA-1 Wall squats 2x5A-2 Goblet squats 2×10
A-3 Air squats 2×20 -then- BB to warm up for ladder complex. (8mins) 1-6 reps ladder each movement. No dropping the bar please.
B-1 Deadlifts B-2 high pull B-3 power clean B-4 front squat B-5 push press B-6 back squat B-7 rack press
-then- Rest 5 mins
-then- YGIG with your partner Perform 2 rounds at each station 60/60 (4min ea station) C-1 Air Squats C-2 Press-ups C-3 Situps C-4 Alternating Step-ups (one foot stays on the box at all times)
-then- Geoffs Team plank variations |