CrossFit Hackney Weekly WOD’s 14/07/2014 – 20/07/2014
Week 2/12
The 12 week program will continue to follow the same structure as week one. Note the percentage have increased this week on the weight. CrossFit Athletes should continue to record their weights and follow the percentages. All other athletes should aim to add more weight to the bar than last week. Gradual progression’s will lead to improved results. If you are shooting to high and adding additional weight above the percentages you are waisting your time following the program.
| Day | Focus |
| Monday | Snatch |
| Tuesday | Power Clean and Jerk |
| Wednesday | Gymnastics midline stability, handstand work and shoulder position |
| Thursday | Weeks 2-5: Improve your Front Squat |
| Friday | Beach muscle Friday and Cindy Capacity (WOM) |
| Saturday | CFA = Power Snatch and CleansAll other Athletes = Deadlift and Cleans |
| Sunday | Gymnastics Ring work |
Monday 14/07/2014
| Warm-up (12min) |
| ‘Athletes use empty bar, Rookies use stick:
10 OHS – pinching top of shoulder blades together 5 Drop snatches – feet from driving position to reciving position 5 Scare crow snatch – elbows up and out, dropping under the bar 5 Mid-hang snatch – linking it all together |
| Strength (20min) | |
| CrossFit Athlete | A. Snatch 8sets:1 set @ 65%x3reps
2 sets @ 70%x3 2 sets @ 75%x2 3 sets @ 80%x1
* this should take no longer than 20min |
| CrossFit | Either perform:A. Snatch 6 x3
-OR- A. Mid-hang Snatch 6 x3 |
| CrossFit Endurance | |
| CrossFit Rookie | A. Mid-Hang Power Snatch + OHS (2+1) x6 |
| Capacity (12min) | |
| CrossFit Athlete | Work in Partners:10min EMOMEven minute:
6 Back Squat 30×0 @75% (heavier than last week) Odd minute: 10 Russian KBS (heavy) |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Back Squat to comfortable weight] |
| WOD (12min) | |
| CrossFit Athlete | 10min MAX REPSTabata 2min each station (4 rounds 20/10)
Wall Balls 9/7kg :30sec rest Row for Cals :30sec rest Box Jumps 24/20′ :30sec rest Deadlift 80/50kg
* Start on any station, max of 5 people on each station |
| CrossFit | [Scale: Deadlift 60/40kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale Deadlift to comfortable weight][Scale: Box jump to comfortable height] |
Tuesday 15/07/2014
| Warm-up (12min) |
| All athletes us an empty bar:5 Front Squats
5 Tall muscle clean – upperbody movement of the bar 5 Scare crow clean – elbows up and out with quick drop under the bar 5 Mid-hang power clean – speed through the middle
-then-
5 Strict press from behind the neck – reciving position of the jerk 5 Push-Press form front 5 Power Jerk – dip, drive and land |
| Strength (20min) | |
| CrossFit Athlete | A. Power Clean:5set @ 75%x3reps
-then- B. Power Jerk (from rack): 5 sets @ 60-65%x3reps * this should take no longer than 20min |
| CrossFit | A. Mid-hang Power Clean 5 x3 (medium weight)
B. Push-Press (from rack) 5 x3 (medium weight) |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Capacity (10min) | |
| CrossFit Athlete | In partners perform 6 rounds (3ea arm) each of YGIG:Start with 16/12kg and increase if comfortable
10 KBS (2 hands) 5 KB Snatch 5 KB OHS
P1 does all reps on R-arm, then P2 does R-arm. P1 does all reps on L-arm, then P2 does L-arm. |
| CrossFit | Either CFA Capacity-OR-
In partners perform 6 Rounds YGIG: 10 KBS 5 KB Clean 5 KB Front Squats (KB in rack position)
P1 does all reps on R-arm, then P2 does R-arm. P1 does all reps on L-arm, then P2 does L-arm. |
| CrossFit Endurance | |
| CrossFit Rookie | Must perform KB Clean and Squats Capacity |
| WOD (15min) | |
| CrossFit Athlete | 10min AMRAPGTOH 60/40kg
EMOM complete 10 DU Start with DU
DU do not count to the rep total. |
| CrossFit | [Scale: GTOH 50/30kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Use weight plate GTOH] |
Wednesday 16/07/2014
| Warm-up (10min) |
| Midline Stability/Activation8min of dynamic midline stability positions: :60sec each- High Plank, Alternate between lifting right hand, left hand,right foot, left foot off the ground
– Left side plank, pull right knee to chest – Right side plank, pull left knee to chest – Hollow Hold on Hands, or low plank – Rocking Cobra (supernman) – Reverse Plank, Alternate leg lifts – Hollow Rocks – Bottom of overhead squat
Can you perform a strict HeSPU? |
| Strength (15min) | |
| CrossFit Athlete | *ONLY ATHLETES THAT CAN DO A STRICT HeSPU WILL PERFORM NEGATIVES. ALL OTHER ATHELTES WILL SCALE.
A-1 HeSPU negatives 4x 2-4, 60×0, :60 (either kip up or reset and kick up) note: on the last set do ME kipping HeSPU after completing negatives
A-2 Pull-up negatives (weighted) 4x 2-3 10,0,0,0 :60 * this should take no longer than 15min |
| CrossFit | A-1 [Scale: Push-Press negatives, 4×3,60×0, :60sec (go heavy with good form)
note: on the last set do ME Push-Press after performing negatives A-2 [Scale: Use a band to control eccentric lowering, jump up] |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 [Scale: Push-up negatives, 4×5, 60×0, :60 (maintain midline)
note: on the last set ME: Push-ups after performing negatives A-2 [Scale: Use a band to control eccentric lowering, jump up] |
| Gymnastics Conditioning (15min) | |
| CrossFit Athlete | :40/:20 (4rounds, 12min)B-1 Seal walks – maintain hollow position
B-2 Unsupported bilateral trap 3 raise (use 1.25/2.5kg weights)C-1 Inch worm, pause in the hollow shape
C-2 Headstand kick to press-up or beyond (on the floor) Half the class do B’s while the other half do C’s. Then switch |
| CrossFit | [Scale: Trap 3 raise with no weight]
[Inch worm, less ROM] [Headstand, shift from head to feet] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD (20min) | |
| CrossFit Athlete | AMRAP 15min5 HeSPU
10 TTB 15 Down and Ups (chest must hit the floor) |
| CrossFit | [Scale: HeSPU, Persian Press-up, Press-up, Incline Press-up][Scale: TTB, Straight leg raises, K2E, Hanging knee raises] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 17/07/2014
| Warm-up (15min) |
| 10 Squats with hands on hips10 Squats with hands on head
10 Squats with hands overhead
Front Rack Shoulder Mobility Warm-up Front Squat (2-3 sets increasing weight towards target weight for working sets) |
| Strength (15min) | |
| CrossFit Athlete | wk2 of 5: Improve your Front Squat
A. Front Squat 5×2 20×0 @ 85% * this should take no longer than 15min |
| CrossFit | A. Front Squat 5×5 (medium weight, heavier than last week) |
| CrossFit Endurance | |
| CrossFit Rookie | ‘A. Front Squat 5×5 (comfortable weight) |
| Strength (15min) | |
| CrossFit Athlete | B-1 RDL 3x 6-8, 30×0, :60secB-2 Single Leg Calf Raises 3x 10-12, 21×0, :60sec
* this should take no longer than 15min |
| CrossFit | B-1: RDL 3x 8-10, 30×0, :60secB-2 .. |
| CrossFit Endurance | |
| CrossFit Rookie | B-1 KB RDL 3x 12-15, :60secB-2 .. |
| WOD (10min) | |
| CrossFit Athlete | 8min AMRAP:3,6,9,12,15,…etc reps of:
Thruster 40/30kg Chest to bar Pull-ups
*increase the reps by 3 each round |
| CrossFit | [Scale: C2B, Pull-ups, Ring Rows] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Thruster to comfortable weight] |
Friday 18/07/2014
| Warm-up (10min) |
| Push-Up 6 Complex:Perform5 Cubit width push-ups between each of the following (60push-ups total)5 Wide Hands
5 Dymond 5 Reverse Hands 5 L-Hand Reverse, Right Hand Forward 5 R-Hand Reverse, Left Hand Forward 5 Forward Reaching, Elbow Push-ups |
| Strength (20min) | |
| CrossFit Athlete | A-1 Flat DB Bench 5x 6-8, 40×0, :60sec
A-2 BB Standing Curls 5x 6-8, 40×0, :60sec * this should take no longer than 20min |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 Flat DB Bench 4x 10-12, 40×0, :60sec
A-2 BB Standing Curls 4×10-12, 40×0, :60sec |
| Capacity (12min) | |
| CrossFit Athlete | ‘Cindy Capacity 2:
How fast can you do 1 Round of Cindy? Do it now
5 Pull-ups 10 Press-ups 15 Air Squats
-Rest until eveyone has completed 1 round-
Set the clock to 10minutes: work:rest ratio is 1:1 of the above round
Can you maintain your speed for 10minutes?
Note: Next week we will challenge this more! |
| CrossFit | Note: You are NOT allowed to change the movement mid-workout. Choose the scale that you can maintain for the duration.
[Scale: Pull-ups, Ring Rows] [Scale: Push-ups, Incline Push-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD (10min) | |
| CrossFit Athlete | For time:20 KB Snatches (right arm) 24/16kg
20 KB OH Walking Lunges (right arm) 20 KB Snatches (left arm) 20 KB OH Walking Lunges (left arm) 20 KB Goblet Squats |
| CrossFit | [Scale: KB 20/12kg]If KB Snatch is not smooth perform 15 KB Clean and Press
[Scale: OH Lunge, Front rack lunge] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: KB to comfortable weight][Scale: KB-Snatch to single arm swing]
[Scale: OH Lunge, Front rack lunge, body weight lunge] |
Saturday 12/07/2014
| Warm-up |
| CFA = warm-up for snatchAll other Athletes:2 Rounds of:
5 Front Squats, hold bottom of las rep for :10sec 5 Tall clean – speed under the bar 5 Mid-hang clean – speed through the middle & reciving the bar in the bottom of the squat Go over Deadlift Tekkers |
| Strength (30min) | |
| CrossFit Athlete | ONLY CROSSFIT ATHLETES PERFORM SNATCHA. Tall Muscle Snatch 3×3 (keep the bar light), :60-:90sec
B. Power Snatch 3 x3 @75%, :60-:90sec
C. Clean 8sets, :60-:90sec: 1 set @ 65%x3reps 1 set 70%x3 2 sets 75%x2 2 sets 80%x1 2 sets 85%x1
* this should take no longer than 30min |
| CrossFit | A. Deadlift 5 x5-6, 40×0, :75secB. Mid-Hang Clean 8 x3, :60-:90sec |
| CrossFit Endurance | |
| CrossFit Rookie | A. Deadlift 4x 8-10, 40×0, :75secB. Mid-Hang Power Clean + Front Squat (1+1)x3 x6-8sets |
| WOD (10min) | |
| CrossFit Athlete | With a partner, for time:
120 Deadlift 100/70kg One partner runs 200m while the other performs ME: deadlifts. When the running partner returns they high five, tell each other how many reps they are up to, and switch tasks. Your time finishes as soon as the last person completes the 120reps, the runner does not need to return. |
| CrossFit | [Scale: Deadlift 80/50kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Deadlift to comfortable weight] |
Sunday 20/07/2014
| Warm-up |
| High Plank with Toes pointed :60secPush-up Tekkers:- keep forarms vertical, shoulder over wrists- forward and down
– backwards and up – maintain midline
Muscle-Up Step 1 – The False Grip: 1x ME: Hang from bar with false grip |
| Gymnastics Strength | |
| CrossFit Athlete | Set a running clock to 16minutes. Half the class works on “A.”, while half the class start on “B.”Gymnastics Ring work:8min EMOMA. Ring pull-ups with false grip, turning hands out at the bottom 6-8reps, 31×0 (:40sec each set)note: try to hold a false grip throught the reps. The goal is to pull your ribcage to the rings and to keep your feet infront of the rings
8min EMOM B. Ring Press-ups with external rotation 6-8reps, 31×0
note: The straps need to be vertical and we need to get to a deep press-up position. The goal is to have elbows stacked on top of your wrists and have your shoulders in front of the rings. |
| CrossFit | [Scale: Pull-ups to Ring Rows with false grip][Scale: Ring push-up, increase height of rings and keep the straps vertical] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Gymnastics Conditioning | |
| CrossFit Athlete | 3 Rounds of 30/30 (12minutes)C-1 – Rolling Arch to Hollow C-2 Dymond Press-ups, Chest to handsC-3 Skin the Cat on Rings, Feet come back to the ground*L1: Knees bentL2: Single Leg Straight L3: Pike Position, Keep legs straight * As you get stronger and more mobile in your shoulders you can increase the height of the rings |
| CrossFit | [Scale: Press-ups, Incline press-ups][Scale: Skin the Cat, lower rings and less extension in the shoulders][Scale: L-Sit (one leg at a time until you can do both)] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | Max Reps Air Squat for 2 minutesRest 1 minute
Max Reps Burpee for 2 minutes Rest 1 minute Max Reps Push Up for 2 minutes Rest 1 minute Max Reps Box Jumps 2minutes Rest 1 minute |
| CrossFit | [Scale: TTR, Hanging Knee Raises, V-ups, Dbl-Crunch] |
| CrossFit Endurance | |
| CrossFit Rookie | |