CrossFit Hackney Weekly WOD’s 21/07/2014 – 27/07/2014
Week 3/12
The 12 week program continues.
| 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 |
This week will include 3RM testing for Snatch, Back Squat, Power Jerk, Power Clean, Clean, and Power Snatch. Stick to the recommended percentages and aim to set a new PR on the above lifts. This is a chance to re-asses your lifting ability in preparation for the coming week. All future percentages should be calculated from the best weights you lift this week. Eat, sleep, and hydrate well.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week and remember your recovery starts as soon as your training session ends.
Next week will see a slight deload, before the new mesocycle starts.
Monday 21/07/2014
| 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 |
Testing Day:
A. Snatch 6sets: 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
* 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 |
| Strength (15min) | |
| CrossFit Athlete |
Testing Day: B. Back Squat 20×0: set 1: 60%x6 set 2: 70%x6 set 3: 75%x6 set 4: 78%x6 set 5: 6RM attempt |
| CrossFit | B. Back Squats 5 x6, 20×0 (build to heavy weight) |
| CrossFit Endurance | |
| CrossFit Rookie | B. Back Squat 4 x 10reps |
| WOD (12min) | |
| CrossFit Athlete | 15-12-9-5, for time:Ring DipsPower Clean 70/50kg |
| CrossFit | [Scale: Ring Dips, Dips on box, feet on ground][Scale: Clean 60/40kg] |
| CrossFit Endurance | |
| CrossFit Rookie | 15-12-9-5, for time:Push-ups [Scale: incline]Deadlift [Scale: Comfortable weight] |
Tuesday 22/07/2014
| 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 |
TESTING DAY A. Power Clean 4sets: set 1: 70% x 3 set 2: 75% x 3 set 3: 78% x 3 set 3: 3RM -then- B. Power Jerk (from rack) 4sets: set 1: 70% x 3 set 2: 75% x 3 set 3: 78% x 3 set 3: 3RM
* this should take no longer than 20min |
| CrossFit | A. Mid-hang Power Clean 5 x3 (build up to heavy weight)-then-B. Push-Press (from rack) 5 x3 (build up to heavy weight) |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Capacity (12min) | |
| CrossFit Athlete | In partners perform 5 Rounds each of YGIG:5 Front Squat @70% (of 3RM clean)*5 Box Jumps 30/24′
Take it in turns to complete a round. * Bar starts on the floor. P1 completes 1 full round before P2 starts |
| CrossFit | [Scale: Box Jump 24/20′] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Front Squat to comfortable weight][Scale: Box Jump to comfortable height] |
| WOD (15min) | |
| CrossFit Athlete | For time: 10-1-10Deadlifts @ 50% of Deadlift 1RMBox Jumps 24/20′ |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Box Jump to comfortable height] |
Wednesday 23/07/2014
| 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? |
| Gymnastics Conditioning (20min) | |
| CrossFit Athlete | Conditioning 30/30 (4rounds, 12min):
B-1 Seal walks – maintain hollow position
B-2 Cobra Hold with PVC Raises – retract shoulder blades first
C-1 Wall walk with perfect form, pause in the hollow shape @65*
C-2 L-Sit on boxes
Half the class do B’s while the other half do C’s. Then switch |
| CrossFit | [Scale: Wall walks, Inch worm, pause in the hollow shape][Headstand, shift from head to feet, use band on rig]
[Scale: L-Sit, Bent Knees] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| 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] |
| WOD (10min) | |
| CrossFit Athlete | Running JackieRun 1k
50 Thrusters 20/15kg 30 Pull-ups |
| CrossFit | [Scale: pull-ups, ring rows] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 24/07/2014
| Warm-up (15min) |
| 10 Squats with hands on hips10 Squats with hands on head10 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 | wk3 of 5: Improve your Front SquatA. Front Squat 4 x3 @85%* this should take no longer than 15min |
| CrossFit | A. Front Squat 5×5 (medium weight, same as last week) |
| CrossFit Endurance | |
| CrossFit Rookie | A. Front Squat 5×5 (comfortable weight) |
| Strength (15min) | |
| CrossFit Athlete | B-1 RDL 3x 5-7, 30×0, :60secB-2 Single Leg Calf Raises 3x 12-15, 21×0, :60sec
* this should take no longer than 15min |
| CrossFit | B-1: RDL 3x 7-9, 30×0, :60secB-2 .. |
| CrossFit Endurance | |
| CrossFit Rookie | B-1 KB RDL 3x 12-15, :60secB-2 .. |
| WOD (12min) | |
| CrossFit Athlete | 12minutes AMRAP:400m Run
Max Unbroken Wall Balls 9/7kg* 1 min rest
* As soon as you drop the ball, or pause between reps the UB wallball count stops. Back to the run |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: Wall Ball to comfortable weight and height] |
Friday 25/07/2014
| Warm-up (10min) |
| Push-Up 6 Complex:Perform5 Cubit width push-ups between each of the following (60push-ups total)5 Wide Hands5 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. Flat DB Bench 5x 5-7, 20×0, :60secB. BB Standing Curls 5x 5-7, 20×0, :60sec
* this should take no longer than 20min |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | A. Flat DB Bench 4x 8-10, 20×0, :60secB. BB Standing Curls 4x 8-10, 20×0, :60sec |
| Capacity (12min) | |
| CrossFit Athlete | Cindy Capacity 3:How fast can you do 2 Rounds of Cindy? Try not to stop moving. Do it now!
5 Pull-ups 10 Press-ups 15 Air Squats
-Rest until eveyone has completed 2 round-
Set the clock to 10minutes: work:rest ratio is 2:1 complete 2 full rounds and then rest half the time it took you to do 2 rounds at the start.
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 | 2 x 800m Sprints on the 5min |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Saturday 26/07/2014
| Warm-up |
| CFA = warm-up for snatchAll other Athletes:2 Rounds of:5 Front Squats, hold bottom of last rep for :10sec5 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 SNATCH
TESTING DAY A. Power Snatch 4sets: set 1: 70%x3 set 2: 75%x3 set 3: 78%x3 set 4: 3RM
B. Clean 8sets: set 1: 65%x3 set 2: 70%x3 set 3: 75%x2 set 4&5: 80% x1 set 6: 85% x1 set 7: 90%x1 set 8&9: heavy x1
* this should take no longer than 30min |
| CrossFit | A. Deadlift 5RM (5sets increasing weigh)-then-B. Mid-Hang Clean 8 x3 (work up to heavy weight), :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 | Set the clock to count down form 12minutes.3 round to achieve max reps of:Min 1: Burpees
Min 2: KBS 32/24kg Min 3: Over the Box Jumps 24/20′ Min 4: Rest |
| CrossFit | [Scale: KBS 20/16kg] |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: KBS to comfortable weight][Scale: Box Jumps to comfortable height] |
Sunday 27/07/2014
| Warm-up |
| High Plank with Toes pointed :60secPush-up Tekkers:
– keep forarms vertical, shoulder over wrists – keep shoulder retracted and depressed – forward and down – backwards and up – maintain midline Muscle-Up Step 1 – The False Grip: 1x ME: Hang from bar with false grip |
| Gymnastics Conditioning (25min) | |
| CrossFit Athlete | 3 Rounds of 30/30 (12minutes)C-1 – Rolling V-up
C-2 Dips on Boxes C-3 Skin the Cat on Rings, Feet come back to the ground* L1: Knees bent L2: Single Leg Straight L3: Pike Position, Keep legs straight
C-4 Hanging from rings L-Sit Holds – retraction and depression of shoulders & false grip if you can
* As you get stronger and more mobile in your shoulders you can increase the height of the rings |
| CrossFit | [Scale: Dips, feet in ground]
[Scale: L-Sit (one leg at a time until you can do both) |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Gymnastics Strength (15min) | |
| CrossFit Athlete | Set a running clock to 16minutes.Half the class works on “A.”, while half the class start on “B.”Gymnastics Ring work:
6min EMOM A. 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 6min 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 | |
| WOD (10min) | |
| CrossFit Athlete | for time:100 V-ups
Each time you break perform 5 burpees |
| CrossFit | [Scale: V-ups, Double Crunch, Ab-mat sit-ups] |
| CrossFit Endurance | |
| CrossFit Rookie | |