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CrossFit Hackney Weekly WOD’s 16/06/2014 – 22/06/2014

Posted 15th June 2014 by Josh Schouten

Monday 16/06/2014

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

 

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
For example please visit CrossFit Skills: HeSPU week2

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
Male 32kg kettle bell 9kg wall ball

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-
For 3 Rounds EMOM perform:

B. 3x Hang Squat Snatch 60%-70%

-then-

18minutes to perform

8 Rounds of:

C. 2x  Snatch 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 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