CrossFit Hackney Weekly WOD’s 30/06/2014 – 06/07/2014
This week will be a deload week in preparation for a 13 week macrocycle ahead. A phase that will be very challenging and rewarding for those who train smart and take this opportunity maximise their recovery. The next phase will have a heavy strength focus working towards 1RM testing for cleans, jerks, snatches and squats.
Some food for thought:
The central nervous system (CNS), like the muscles, has a set point at which it must be stressed to bring about adaptation. Applying the right amount of stress at the right times will produce positive gains. Overloading the CNS with too much stress leads to stagnation, lower levels of strength, illness, or injury.
The CNS has a set amount of recovery that is needed to operate at full capacity. We can think of this like a glass of water. Every time we exercise we take out some water, and every time we sleep, take a rest day, eat well, apply the right supplements, etc. we put a little water back in the glass. Over time, the size of our glass (and therefore the capacity for water) will increase. The same thing occurs with adaptations for muscle hypertrophy. When we take out too much water without replacing it, bad things start to happen. This is where an trainee starts delving into the overreaching and overtraining realm.
Professional athletes have well constructed programs with planned overreaching built into them. After the program is complete a deload week is usually taken with the aim of the athlete coming back much stronger and fitter. The athletes glass has become larger in capacity during the program, but still has not sufficiently replaced the water inside of it until the week of recovery where resting, sleeping and eating well help fill it back up to capacity.
Try to not to overreach in any of the workouts this week. Don’t chase weight! Stick to the percentages and take the opportunity to practice your form.
Monday 30/06/2014
| Warm-up |
| Athletes use empty bar, Rookies us stick:Snatch Drills:
OHS Pressing Snatch Drop Snatch Heaving Snatch Snatch Balance -then- Tall Muscle Snatch Scare Crow Snatch Mid Hang Snatch – 5min to warm-up snatch to 65-75%
|
| Capacity | |
| CrossFit Athlete | Work In Partners:
2 Snatch EMOM for 12minutes @65-75% |
| CrossFit | [Scale: Mid-Hang Power Snatch + OHS] |
| CrossFit Endurance | |
| CrossFit Rookie | MUST perform mid-hand power snatch and OHS |
| Skill | |
| CrossFit Athlete | 10-15minutes to Practice HeSPU Tekkers
* Think about opening the hips before pressing with the arms. KEEP YOUR FEET TOGETHER!! – Headstand kick to the wall – Kipping HeSPU with knees to chest kick – Kipping HeSPU with frog kick – Can you do a wall facing Kipping HeSPU? |
| CrossFit | HeSPU Progressions:
– Headstand with knees on elbows – Headstand taking knees off elbows – Headstand, kicking to press-up – Headstand, kicking past press-up – Headstand, kicking to wall |
| CrossFit Endurance | |
| CrossFit Rookie | If not comfortable performing headstands practice rocking between head and feet. |
| WOM | |
| CrossFit Athlete | Battle of the Hemispheres
Diane21-15-9 Deadlift 102.5/70kg HeSPU |
| CrossFit | [Scale: Deadlift 90/60kg]
[Scale: HeSPU, Persian Press-up, Press-up, Incline Press-up] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Deadlift to comfortable weight] |
Tuesday 01/07/2014
| Warm-up |
| With an empty bar perform:
3 Rounds of: 5 Jerk Grip Behind the Head Strict Press 5 Strict Press (front) 5 Push-Press5 Push-Jerk rest as needed between rounds |
| Strength | |
| CrossFit Athlete | Work in partners 12min EMOM:
even minute: 3 Push-Jerks @ 70% (moderate weight) odd minute 5 Rebound Box Jumps* * Start on top of the box
P1 starts on Push-Jerk, P2 starts on Box Jumps |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Capacity | |
| CrossFit Athlete | Set the clock to count down from 5minutes:
In partners YGIG strict pull-up ladder. 1reps each, 2reps each, 3 reps each, cont.. If/when you fail, start back at 1rep and climb the ladder again.
-then-
Set the clock to count down from 5minutes: In partners YGIG strict TTB ladder. 1reps each, 2reps each, 3 reps each, cont.. If/when you fail, start back at 1rep and climb the ladder again. |
| CrossFit | [Scale: Pull-ups, Ring Rows][Scale: TTB, Lift legs as high as possible, K2E, Hanging knee raises] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Thruster to comfortable weight] |
| WOD | |
| CrossFit Athlete | AMRAP in 8 mins:
75 Double Unders 15 Push Ups 5 Thrusters 50/40kg |
| CrossFit | [Scale: 3 Singles = 1 DU]
[Push-ups, incline push-ups][Thruster: 40/30kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Thruster to comfortable weight] |
Wednesday 02/07/2014
| Warm-up |
| Hip mobility and squat preperation |
| Strength | |
| CrossFit Athlete | Warm-up Back Squat increasing weight to 75% 1RM
2 Back Squats @75% EMOM for 12minutes |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | Back Squat – a weight that is challenging with good form |
| Capacity | |
| CrossFit Athlete | -then-
running drills (coaches choice) -then- 4 x 400m Sprints on the 4:00 |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 03/07/2014
| Warm-up |
| MB Cleans Tekkers-then-With and empty bar:8 Push Press8 Power Jerk4 Split Jerk
-then- TTB Tekkers -then- 5-10min to warm up clean and jerk ready for WOD 1 |
| WOD 1 | |
| CrossFit Athlete | CrossFit Open 13.4
AMRAP 7min:3,6,9,12reps of..etc Clean & Jerks 60/40kg TTB |
| CrossFit | [Scale: Clean n Jerk 50/30kg]
[Scale: TTB, K2E, Hanging knee raises, V-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Clean and Press comfortable weight] |
| WOD 2 | |
| CrossFit Athlete | 20min AMRAP
10 Box Jumps 24/20′ 15 Wall-balls 9/7kg 10/9′ 20 Kettlebell Swings 24/16kg 25 Ab-mat Sit-ups |
| CrossFit | [Scale: KBS 20/12kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale:Wall Ball 7/5kg]
[Scale: KBS to comfortable weight] |
Friday 04/07/2014
| 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 Push-Jerk 1 Split Jerk |
| Olympic Lifting | |
| CrossFit Athlete | Dynamic effort practice for The London Box Battles WOD
DO NOT CHASE WEIGHT! STICK TO THE PERCENTAGES & TRY NOT TO FAIL A SINGLE REP! EMOM for 12min perform 1 Clean @70-75% 1 Front Squat 1 Jerk
-then- EMOM 10min 2 STOH (from rack) |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Clean, Mid-hang power clean]
[Scale: Jerk, Push Press] |
| WOD | |
| CrossFit Athlete | 6 rounds, for time:
3 Deadlifts 50/40kg 3 Front Squats 3 Push-Press 9 Over the bar Burpees |
| CrossFit | [Scale: Barbell weight 40/30kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Barbell weight to comfortable weight] |
Saturday 05/07/2014
| Warm-up |
| Teach TGU tekkers |
| Skill | |
| CrossFit Athlete | ‘Play with Turkish Get Ups (10 reps total on each arm)
-Slow, controlled, deliberate, and focused. *Use different objects to practice reps( kettlebell, med ball, shoe, bb, slam ball, a small person (Tom)) |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Strength | |
| CrossFit Athlete | Beach Muscle Pump Day
5 Rounds of: A-1 Close Grip Bench Press 6-8reps 20×0, rest :60sec A-2 Supported 1-Arm DB/KB Row 6-8reps, 30×0, rest :60sec * DO NOT GO TO FAILURE. YOU MUST COMPLETE ALL REPS |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOM | |
| CrossFit Athlete | WOM TIME!!!
Ultimately it comes back to the basics of knowing how to perform bodyweight squats, pushups, pullups, and core control.TOP SCORES GO ON THE WOD BOARD OUT THE FRONT. WOM: 20min Cindy 5 Pull-ups 10 push-ups 15 Air Squats |
| CrossFit | [Scale: Pull-ups, Ring Rows][Scale: Push-ups, Incline Push-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Sunday 06/07/2014
| Warm-up |
| Geoff Speacial |
| CrossFit Volume (recovery day) | |
| All Athlete | ‘Warm up / mobility
All 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% B. walking lunges 2 step 1 squat x10 squats
Rest 5 mins warm up and set bars for next workout
6 min to complete run and max reps on BB / BW exrecise
Round 1: Run 800 & Deadlifts @ 60/30
Rest 2mins
Round 2: run 800 & Power Cleans 60/30
Rest mins
Round 4: run 800 & Over bar burpees
-rest- 50 hollow rocks to finish
|