CrossFit Hackney Weekly WOD’s 09/06/2014 – 15/06/2014
Monday 09/06/2014
| Warm-up |
| 3 x Clean Drills (coaches choice)-then-With and Empty Bar
3 Rounds of: 5 Strict Press 5 Push-Press 5 Push-Jerks 3 Split Jerks -then- Run over BB Complex for WOD1
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| WOD1 | |
| Group A. | The London Box Battles WOD1:12min to establish best weight in:1 Clean*,
+ 1 Front Squat, + 1 STOH
* any form of clean allowed |
| Group B. | |
| Group C | |
| WOD2 | |
| Group A. | MAX reps in 2 rounds of (9min):1min MAX Pull-ups:30sec rest
1min MAX Thrusters 40/30kg :30sec rest 1min MAX DU :30sec rest |
| Group B. | [Scale: Thruster weight 35/25kg] |
| Group C. | MAX reps in 2 rounds of:1min MAX KBS (American) 20/16kg:30sec rest
1min MAX Thrusters 30/20kg :30sec rest 1min MAX Single Skips :30sec rest |
Tuesday 10/06/2014
| Warm-up |
| With and Empty Bar practice:Mid Hang Clean Pull
Mid-Hang Power Clean Mid-Hang Squat Clean
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| Olympic Lifting | |
| CrossFit Athlete | -then-Set a running clock for 6min
For 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 -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 | “Annie”50,40,30,20,10Double unders
Sit ups |
| CrossFit | [Scale: 3 x Single Skip = 1 DU] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Wednesday 11/06/2014
| Warm-up |
| Working in partners you will need a stick and a reebok step/benchPerform 3 Rounds of:8rep Partner resisted bench press eccentric and concentric resistance, focus on the shoulder position and smooth movement |
| 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 :60-90secA-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 complete
4 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 | 12min AMRAP50 Wall Balls 9/7kg 10/9′
40 KBS 24/16kg 30 Push-ups |
| CrossFit | [Scale: KBS 20/12kg][Scale: Press-ups, Incline Press-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Wall Balls to comfortable height and weight] [Scale: KBS to comfortable weight] [Scale: Press-ups, Incline Press-ups] |
Thursday 12/06/2014
| 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 Rolls
Forward Rolls to Pistol (left) Forward Rolls to Pistol (right) -then- Kipping Handstand Tekkers on the floor: Headstand (lift knees off elbows) Headstand Kick out to Push-up position Headstand Kick out past push-up position |
| 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 | 3 rounds for reps (12min):1:00 ME HeSPU1:00 ME T2B
1:00 ME up downs 1:00 rest |
| CrossFit | [Scale: HeSPU, Feet on Box, Persian Press-up, Press-up, Incline Press-up][Scale: TTB, K2E, Hanging Knee Raises] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Friday 13/06/2014
| 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 Rounds EMOM 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 | MB-Helton3 rounds for time of:800m Run
30 Med Ball Squat Clean (9/7kg) 30 Burpees |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Run 400m] |
Saturday 14/06/2014
| Warm-up |
| With an empty bar perform:3 Rounds of:5 Jerk Grip Behind the Head Strict Press
5 Strict Press (Front Rack) 5 Push-Press 5 Push-Jerkrest as needed between rounds |
| Strength | |
| CrossFit Athlete | -then-5 Rounds of:A-1 Push-Jerk 5,5,4,4,3reps, rest :60sec
A-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 | 10min AMRAP:Work in partners, take it in turns to complete a round each:5 Deadlifts 60/40kg
3 Hang Power Cleans 60/40kg 1 Push Jerks 60/40kg |
| CrossFit | Either perform CFA WOD:[Scale: Weight on bar 50/30kg]-OR-
5 Deadlifts 50/30kg 5 KBS 20/16kg 5 Burpees |
| CrossFit Endurance | |
| CrossFit Rookie | Must Perform KBS WOD.[Scale: all movements to comfortable weight] |
Sunday 08/06/2014
| Warm-up |
| Geoff Speacial |
| CrossFit Volume (recovery day) | |
| All Athlete | ‘Warm up / mobilityAll workout done in a YGIG format:A1 Wall Squats 2×5
A2 Goblet Squats 2×10 A3 Air Squats 2×20
12 mins work YGIG: +25% of BW (min) B. Walking lunges 2 step 1 squat x10 squats
Rest 5 mins warm up and set bars for next workout
6 min AMRAP on each run/BB couplet:
Couplet 1: Run 800m, ME Deadlifts @ 60/30kg in remaining time
Rest 2mins
Couplet 2: run 800m, ME Power Cleans 60/30kg in remaining time
Rest 2mins
Couplet 3: run 800m, ME Over bar burpees in remaining time
-rest- 50 hollow rocks to finish
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