CrossFit Hackney Weekly WOD’s 16/06/2014 – 22/06/2014
Monday 16/06/2014
| Warm-up |
| Perform 2 Rounds of:20 Walking Lunges10 Air Squats
-then- |
| Strength | |
| CrossFit Athlete | -then-In partners perform 3 Rounds of:
A. 4x Back Squats @ 50%, 55%, 60% 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 |
| Capacity | |
| CrossFit Athlete | -then-running drills (coaches choice)
-then- 8 x 200m Sprints on the 02:30 |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Tuesday 17/06/2014
| Warm-up |
| 20 Air Squats20 Jumping Jacks
Hip Mobility Front Rack Mobility -then- Box Jump Tekkers -then- In partners with and empty bar YGIG 3 Rounds each of: 9 Front Squats 9 STOH 9 Thrusters P1 completes a round and then P2 |
| Strength | |
| CrossFit Athlete | 15min to Establish 3RM Front Squat, 20x0Starts light and slowly increase the weights (aim to perform 6-7sets)
(suggest 65%, 70%, 75%, 80%, 85%, 90%, 90+%) |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | 15min’s to complete:A. Pause Front Squat* 5 x 5-6, 21×0, rest: 90sec
* Elevate heels if bottom position is ugly |
| WOD1 | |
| CrossFit Athlete | Gorilla Warfare WOD1:9 minute AMRAP
9 Front squats 9 Shoulder to overhead 9 Thrusters 9 Box jumps/step ups Male 35kg bar / 24″ box Female 25kg bar / 20″ box |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Wednesday 18/06/2014
| Warm-up |
| With and Empty bar or stick perform 5 rounds of the sequence:1 Hang Power Clean
1 Front Squat 1 Hang Squat Clean 1 Push-Press 1 Split Jerk |
| Olympic Lifting | |
| CrossFit Athlete | -then-Set a running clock for 6min
For the first 3min perform EMOM: A. 3x Mid-Hang Power Clean -then- For the remaining 3min perform EMOM: B. 1x Halting Deadlift (2sec pause hip), + 2x Mid-Hang Squat Clean (increase weight each set) -then- 15min to complete: 5 Rounds of: C. 2x Squat Clean (go heavy)
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-Every :90sec for 12min complete clean and jerk complex:
1 Squat Clean from floor, +1 Push-Jerk, +1 Split Jerk |
| CrossFit | Either complete CFA complex-OR-
Every :90sec for 12min complete clean and press: 1 Hang Power Clean 1 Front Squat 1 Push-Press |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | 21-15-9Front Squats 60/40*
Bar Facing Burpees *Bar starts on the floor |
| CrossFit | [Scale: Front Squat 50/30kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Front Squat to KB Goblet Squat][Scale: Buprees to over the KB Burpees] |
Thursday 19/06/2014
| Warm-up |
| Working in partners you will need a stick and a reebok step/benchPerform3 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 Close Grip Incline Bench Press 4-5reps, 30×0, rest :60-90sec A-2 Supported 1-Arm DB/KB Row 6-8reps, 30×0, rest :60-90sec * this should take no longer than 20minutes |
| CrossFit | |
| CrossFit Endurance | ‘-then-10min to establish 2RM Shoulder Width Grip Pull-up (weighted), 40×0, rest :60-90sec |
| CrossFit Rookie | -then-4 Rounds of:
A-1 Close Grip Flat Bench Press 8-10reps, 40×0, rest :60-90sec A-2 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 4 rounds (8min) of 30/30:
4 Rounds of: B-1 Ring Push-ups B-2 Chin-ups |
| CrossFit | [Scale: Chin-up, use bands for assistance] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | 6 Rounds5 1-Arm KB OHS (ea arm) 24/16kg
10 C2B Supinated Grip Pull-ups (kipping allowed) |
| CrossFit | [Scale: KB 20/12kg]*[Scale: Pull-ups, Ring Rows]
* Elevate heels if OHS is poor. Also consider using a DB. |
| CrossFit Endurance | |
| CrossFit Rookie | 5 Rounds of:10 Wall Ball OHS
10 Ring Rows |
Friday 20/06/2014
| 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 (is the easiest and safest way to exit a handstand that falls forward) Forward Rolls to Pistol (left) Forward Rolls to Pistol (right) Handstand to Forward Roll -then- Kipping Handstand Tekkers on the floor: Headstand (lift knees off elbows) Headstand Kick out to Push-up position – the hips must open before you press with the arms Headstand Kick out past push-up position |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Gymnastics | |
| CrossFit Athlete | -then-3 rounds of 40/20 (12:00min)
– Pike to Headstand – Pike Holds on Floor, hands on floor lift feet in the air with pointed toes* – Wall Facing Handstand Holds – Hanging L-Seat * If you struggle to lift your feet you will need to sit on a weight plate to gain height |
| CrossFit | [Scale: Headstands, Wall for support, limit ROM, hold static headstand, hold plank] [Scale: Hanging L-Seat, Bent Legs,] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | ||
| CrossFit Athlete | Gorilla Warfare 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Russian kettlebell swings Down and ups Wall balls Female 24kg kettle bell 7kg wall ball |
|
| CrossFit | [Scale: KB 20/16kg] | |
| CrossFit Endurance | ||
| CrossFit Rookie | [Scale: KB to comfortable weight] [Scale: Wall ball to comfortable weight and height] |
|
Saturday 21/06/2014
| Warm-up |
| With a Stick:10 OHS5 Tall Muscle Snatch
5 Scare Crow Snatches 5 Tall Snatch -then- 5 Mid-Hang Pulls 5 Mid-Hang Power Snatch 5 Mid-Hang Squat Snatch -then- Grab a bar and put a light weight on it 5 Halting Snatch Deadlifts (hip) 5 Segment Snatch |
| Olympic Lifting | |
| CrossFit Athlete | -then-For 3 Rounds EMOM perform:
A. 3x Hang Power Snatch 50-60% -then- B. 3x Hang Squat Snatch 60%-70% -then- 18minutes to perform 8 Rounds of: C. 2x Snatch from floor |
| 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 barWork on OHS, Snatch Press, Power Snatch |
| WOD | |
| CrossFit Athlete | In teams of 2:15min AMRAP5
Deadlifts 110/70kg (each) 10 Push-ups (each) 15 KBS 32/24kg (each) 20 Ab-mat Sit-ups (each) 25 Burpees (each) P1 must complete all reps of each exercise before P2 starts the exercise. Complete P1 and P2 Deadlifts before moving to push-ups. |
| CrossFit | [Scale:Deadlift 100/60kg][Scale: KBS 20/16kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale:Deadlift to comfortable weight][Scale: KBS comfortable weight] |
Sunday 22/06/2014
| Warm-up |
| Geoff Speacial |
| CrossFit Volume (recovery day) | |
| All Athlete | ‘Warm up / mobilityAll workout done in a YGIG format:A1 wall squats 2x5A2 goblet squats 2×10
A3 air squats 2×20
BB to warm up for complex. (8mins)
Man maker complex working with partner 3 reps each YGIG format 12min work
B1 Press-up B2 Power Clean B3 Front Squat B4 Push press One round counts as one rep
Rookie scaled
B1 Press-up B2 Wall ball Clean B3 Wall ball Front Squat B4 Wall ball
Rest 5 min
AMRAP 8min YGIG 30/30
Step-up ( power) Burpee Pull-ups DB Farmers Carry -then- 50 Hollow Rocks to finish
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