CrossFit Hackney Weekly WOD’s 04/08/2014 – 10/08/2014
Week 5/12
The new macrocycle starts (week 5-8) this week as we continue to improve the Olympic lifts, progress our gymnastics skills and set new personal bests. This week will see the conclusion to the 5 weeks Front Squat phase, can you set a new PB?
CrossFit Athlete: This phase will build towards a 2RM test for Snatch, Power Clean and a 1RM attempt on Clean & Jerk. We will also commend a 7 week back squat program to max out a 1RM attempt. Many of you want to learn the muscle-up and we will begin with muscle-up negatives this month.
General CrossFit: The aim is to continue improving the Olympic lifts and gradually increase you weights. Master the technique first and then worry about the weights. We will be working towards a 3RM Back Squat over 7 weeks and attempt a 3RM deadlift in 3 weeks time.
WOM: Fight Gone Bad Month
| Day | Focus |
| Monday | Snatch & Dynamic Back Squat |
| Tuesday | Power Clean & Fran Capacity |
| Wednesday | Gymnastics – Handstand Focus |
| Thursday | Weeks 5-5: Improve your Front Squat TESTING DAY |
| Friday | Beach muscle Friday, Partner WOD |
| Saturday | CFA = Power Snatch and Clean & JerkAll other Athletes = Deadlift, Cleans & Press |
| Sunday | Gymnastics Ring work – Muscle ups and regression |
Monday 04/08/2014
| Warm-up |
| Athletes can use an empty bar, all other’s should use PVCSpeed Under the Bar
5 OHS – position 5 Pressing Snatch – pressing under the bar 5 Drop Snatch – movement of the feet and speed under the bar 5 Heaving Snatch – Change in direction (feet stay in recieving position) 5 Snatch Balance – Bringing it all together
* This should take no longer than 10minutes! |
| Strength | |
| CrossFit Athlete | A. Snatch 7sets:set1: 60%x3set2: 65%x3
set3:70%x2 set4,5,6, &7: 75%x2 |
| CrossFit | Either Snatch-OR-A. Mid-Hang Snatch 3 x7sets |
| CrossFit Endurance | |
| CrossFit Rookie | A. Mid Hang Power Snatch + OHS (2+1) x 7sets |
| Capacity | |
| CrossFit Athlete | Work in partners complete EMOM’5 Rounds of (10min):even minute:4 Back Squat @75%
odd minute: 20 UB Wall Balls 9/7kg |
| CrossFit | even min:4 Back Squats (heavy)
odd: min: 15 UB Wall Balls 9/7kg |
| CrossFit Endurance | |
| CrossFit Rookie | even min:4 Back Squats (comfortable weight)
odd min: 10 UB Wall Balls |
| WOD | |
| CrossFit Athlete | Ladder (cleans go down as TTB go up)10 – 1 Power Cleans 65/40kg1 – 10 TTB |
| CrossFit | [Scale: Clean 60/35kg, Hang clean if clean from floor is poor][Scale: TTB, K2E, Hangining Knee Raises] |
| CrossFit Endurance | |
| CrossFit Rookie | MUST PERFORM MB Cleans |
Tuesday 05/08/2014
| Warm-up |
| 10 Breathing Air Squat5 Front Squts5 Tall Muscle Cleans5 Tall Cleans
5 Vertical Jumps (no bar), drive the legs straght 5 Mid-Hang Power Cleans
* This should take no longer than 10minutes |
| Strength | |
| CrossFit Athlete | A. Power Clean 6sets:set1:70%x3set 2:75%x3set 3,4,5, &6: 80% x2 x4sets |
| CrossFit | Either Power Clean-OR-
A. Mid-Hang Power Clean 3 x6sets |
| CrossFit Endurance | |
| CrossFit Rookie | A. Mid-Hang Power Clean 5 x 5sets |
| Capacity | |
| CrossFit Athlete | 5min EMOM:B. 15 Thruster 42.5/32.5kgrest 2min
5min EMOM: C. :30sec Kipping Pull-ups
* Please write your scores on the whiteboard for the capacity |
| CrossFit | ‘Can you hold the barbell locked out overhead for :30sec? If not, you MUST perform wallballs.
B. 10 Thrusters 40/30kg -OR- 15 Wall Balls 9/7kg C. [Scale: :30sec Ring Rows] |
| CrossFit Endurance | |
| CrossFit Rookie | ‘B. 15 Wall BallsC. :30sec Ring Rows |
| WOD | |
| CrossFit Athlete | 25 Burpees400m Run20 Burpees400m Run
15 Burpees 400m Run 10 Burpees |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Wednesday 06/08/2014
| Warm-up |
| You CAN do handstands without being strong, but I advise you to get strong first to make it a whole lot easier.In particular, you must have strong triceps, shoulders and wrists.- Mobalise Wrists- Candle Stick Rolls- Know the escape route, forward rolls in tuck position –tuck you chin
– Get upside down with headstand – Put it together – Headstand to forward roll, handstand to forward roll |
| Gymnastics Conditioning | |
| CrossFit Athlete | Conditioning 40/20 (4rounds, 12min)- Back Hold on Boxes – Front Hold on Boxes – Wall facing handstand holds |
| CrossFit | [Scale: Back Hold on Boxes, Reverse Plank][Scale: Front Hold on box, Inch worm, pause in the hollow shape][Scale: Wall Walks, decrease angle] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Gymnastic Strength | |
| CrossFit Athlete | *ONLY ATHLETES THAT CAN DO A STRICT HeSPU WILL PERFORM DEFICIT ALL OTHER ATHLETES WILL SCALE.A-1 Deficit Kipping HeSPU 4 x ME, 20×0, :60A-2 Wide Grip Chin-ups (weighted) 4x 3-5 20×0 :60* this should take no longer than 15min |
| CrossFit | ‘EitherA-1 Kipping HeSPU 4 x ME-OR-A-1 Head-stand Kick to wall 65deg 4 x3-4repsA-2 Wide Grip Chin-ups 4 x4-5reps 20×0-OR-
A-2 Chin-up negative 4x 1reps 80×0 (or as slow as possible. Do not go to complete failure) |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 [Scale: Headstand kick out to press-up]A-2[Scale: Ring Rows 4 x 10-12reps] |
| WOD | |
| CrossFit Athlete | 10min AMRAP:3 Wall Walks6 Pull-ups9 Ring Dips |
| CrossFit | ‘[Scale: Wall Walks, 65* angle, Hand Walkouts][Scale: Pull-ups, Ring Rows][Scale: Ring Dips, Dips on Box, Feet on Ground] |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 07/08/2014
| Warm-up |
| Warm-up SquatIn Partners take it in turns to perform:3 Rounds:
5 Wall Squats 5 KB Goblet Squats 5 Squat Jumps
-then- Front Rack Mobility Warm-up Front Squat |
| Strength | |
| CrossFit Athlete | wk5 of 5: Improve your Front SquatTesting Day
A. Front Squat 5x 1 @90%+ 20×0, rest:75-90
*This should take no longer than 15min |
| CrossFit | A. Front Squat 5 x2-3reps, 20×0, rest :75-90Working towards 2RM |
| CrossFit Endurance | |
| CrossFit Rookie | A. Front Squat 5×5 |
| WOD | |
| CrossFit Athlete | Can you hold the bottom of an OHS with this weight for 10seconds? If not, you MUST do front squats instead of OHS.Nancy5 Rounds for time:400m Run
15 OHS 45/35kg |
| CrossFit | [Scale: OHS 40/30kg]* If OHS form is bad, not breaking parallel, use a front squat instead. |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: OHS to comfortable weight, or front squat] |
Friday 08/08/2014
| Warm-up |
| Ring Row Complex:In Partners, take it in turns to complete:8 supinated ring rows8 semi-supinated ring rows
8 pronated ring rows 8 Left hand supinated, right hand pronated ring rows 8 left hand pronated, right hand supinated 8 Prontated ring rows on one ring (close grip) 8 Supinated wide grip ring rows |
| Strength | |
| CrossFit Athlete | A-1 45* incline DB Bench Press 5 x 6-8, 31×0, :60secA-2 Kneeling BB Reverse Curl, pause for 3sec @ 30* on eccentric 5 x 6-8, 40×0, :60sec |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 4 x 8-10A-2 4 x 8-10 (no pause) 30×0, :60sec |
| WOD | |
| CrossFit Athlete | Two person teams complete the following tasks in order:1200m Run/Row100x Box Jump @ 24/20″100x Burpee
100x HeadCutter 20/12kg 1200m Run/Row
HeadCutter: |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: HeadCutter to comfortable weight] |
Saturday 09/08/2014
| Warm-up |
| CrossFit Athletes may use a bar to warm-up, everyone else should use a PVC5 OHS – keep shoulder blades pinched together
5 Tall Muscle Snatch 5 Snatch High Pulls 5 Mid-Hang Power Snatch
-then- Warm-up Power Snatch, building to 70% |
| Strength | |
| CrossFit Athlete | A. Power Snatch 5x 2 @70%-then-
strip the bar and warm-up your clean and jerk
B. Clean & Jerk: set1: 65%x2 set2, &3: 70%x2+1 set4, &5: 75%x1+1 set6,7, &8: 80%x1+1 |
| CrossFit | Chase good form, NOT THE WEIGHTA. Deadlift 6 x3reps @ 80%+B. Mid-Hand Power Clean and Press 6 x 2+1 |
| CrossFit Endurance | |
| CrossFit Rookie | A. Deadlift 4 x 8-10repsB. Mid-Hand Power Clean and Press 6 x 2+1 |
| WOM | |
| CrossFit Athlete | “Fight Gone Bad!”With a running clock, spend :60 on each station:3 rounds of:Wall-ball 9/7kg 10/9′ (Reps)
Sumo deadlift high-pull 35/25kg (Reps) Box Jump 20” (Reps) Push-press* 35/25kg (Reps) Row (Calories) Rest :60 * Bar starts on the floor |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | [Scale: All movements to comfortable weight and height] |
Sunday 10/08/2014
| Warm-up |
| Warm-up3 Rounds of Cindy (not for time)5 Pull-ups / Ring Rows
10 Press-ups / Incline Press-ups 15 Air Squats |
| Strength | |
| CrossFit Athlete | A-1 Muscle-up negatives 5 x 2-3 (slow and controled) :60secA-2 Strict Ring Dips 5 x ME (all reps with good form) :60sec |
| CrossFit | A-1 Eccentric ring pull-ups 5 x3-4, 50×0, :60secA-2 Eccentric Jumping Dips with pause 5 x 3-4, 5200, :60sec |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 [Scale: Ring Rows] 5 x 5, 50×0, :60secA-2 [Scale: :20sec straight arm support holds on the rings] |
| Capacity | |
| CrossFit Athlete | 3 Rounds of each (12min)30/30B-1 Hangining L-Sit Holds on pull-up barB-2 Gymnastics Press-up – progression towards muscle up transition skillsC-1 Back Extensions on GHD or Floor (supermans)
C-2 Ab-Wheel Roll-outs |
| CrossFit | [Scale: L-Sit, One leg straight, Both legs bent][Scale: Russian Press-up, Forearm Press-up] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD | |
| CrossFit Athlete | 24-20-16-12-8-4 of:Ring Press-upsAlt Pistol Squats |
| CrossFit | [Scale: Ring Press-up, increase angle, incline press-ups][Scale: Pistols, heel elevated, use upright for support, air squats] |
| CrossFit Endurance | |
| CrossFit Rookie | |