CrossFit Hackney Weekly WOD’s 18/08/2014 – 24/08/2014
Week 7/12
The 12 week phase enters week 7 where CrossFit Athletes will aim to test snatch 2RM, power clean 2RM, and a Clean and Jerk 1RM. The Fight Gone Bad capacity session continues of Friday with a cheeky tabata style FGB. We enter week 2 of the 7 week back squat (leg strength) focus with the aim to improve you back squat 1 RM. Again sticking with the percentages and not chasing weight is going to deliver the best results here. Check your ego at the door and focus on QUALITY movements. Most of all enjoy your training.
| Day | Focus |
| Monday | Snatch & Squats |
| Tuesday | Power Clean & Fran Capacity |
| Wednesday | Gymnastics – Handstand Focus |
| Thursday | Weeks 2/7: Improve leg strength (prep for a ME Back Squat) |
| Friday | Beach muscle Friday, Fight Gone Bad Engine Work. |
| Saturday | CFA = Power Snatch and Clean & JerkAll other Athletes = Deadlift, Cleans & Press |
| Sunday | Gymnastics Ring Work- Muscle ups and regression |
Monday 18/08/2014
| Warm-up (10min) |
|
Warm-up with a light KB 2 Rounds of: 20 KBS (light weight) 20 DU * GET IT DONE! |
| Strength (25min) | |
| CrossFit Athlete | Speed 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
Testing Day: A. Snatch 6sets: 60%x3reps 65%x3 70%x2 75%x2 80%x2 2RM |
| CrossFit | Second Pull
5 Tall Muscle Snatch 5 Vertical Jumps –straight legs 5 Snatch pulls – jump hard not high 5 Snatch high pulls – keep the bar close, elbows up and out 5 Mid-hang power snatches – jump hard no heigh
A. Mid-Hang Snatch 3 x6sets (3RM) |
| CrossFit Endurance | |
| CrossFit Rookie | A. Mid Hang Power Snatch + OHS x 7sets |
| Capacity (10min) | |
| CrossFit Athlete | Working in partners; P1 Completes ALL reps as quickly as possible while P2 rests. P2 starts as soon as P1 finishes the Air Squats.
3 Rounds of: 3 Back Squats @ 80% 20 UB Wall Balls 10 Air Squats * 10min time cap |
| CrossFit | Scale: 15 UB Wall Balls |
| CrossFit Endurance | |
| CrossFit Rookie | Back Squat a comfortable weight
10 UB Wall Balls with a comfortable weight and height |
| WOD | |
| CrossFit Athlete | 10min AMRAP of:
40 DU 20 KBS 24/16kg
|
| CrossFit | 3 x Single skip = 1 DU
KBS 20/12kg |
| CrossFit Endurance | |
| CrossFit Rookie | KBS comfortable weight and height (Russian/American) |
Tuesday 19/08/2014
| Warm-up |
|
5 Rack Delivery 5 Tall Muscle Cleans 5 High Hang Power Cleans 5 Mid-hang Power Cleans 5 Segmented Cleans (pause at mid-hand) * This should take no longer than 10minutes |
| Strength (20min) | |
| CrossFit Athlete |
Testing Day A. Power Clean 5sets: 70%x3reps 75%x3 80%x2 85%x2 2RM |
| CrossFit | A. Mid-Hang Power Clean 3 x6sets (go heavy) |
| CrossFit Endurance | |
| CrossFit Rookie | A. Mid-Hand Power Clean 4x6sets |
| Capacity (15min) | |
| CrossFit Athlete | Choose a weight that allows you to complete ALL repetitions (the stronger athletes should be doing a weight heavier than Fran weights).ITS NOT ABOUT THE WEIGHT, ITS ALL ABOUT MOVE FAST WITH GOOD FORM. There is no stopping during the thrusters. These are UNBROKEN reps. If you fail to complete these your ego is greater than your fitness levels. Choose a weight that you know you can achieve the goal.Work in partners and share a bar. P1 will start while P2 rests. As soon as P1 finishes on the thrusters P2 will wait until the next minute ticks over on the clock (i.e 2:00) and then start.
3 Rounds of: Work:Rest ratio 1:1 21 UB Thrusters rest the time it takes to do thrusters 21 Pull-ups (:60 cut off time) rest the time it takes to do Pull-ups 15 UB Thrusters rest 15 Pull-ups (:60 cut off time) rest 9 UB Thrusters rest 9 Pull-ups (:60 cut off time)
* Please write times for each round on whiteboard ** You have a 12minutes to complete this. |
| CrossFit | ‘B. Thrusters (use a weight that allows you to complete all reps)
C. [Scale: :30sec Ring Rows] |
| CrossFit Endurance | |
| CrossFit Rookie | B. Thrusters (empty bar, work on quality reps)
C. :30sec Ring Rows |
| WOD (15min) | |
| CrossFit Athlete | TEAM Bring IT to me. Partner competition WOD
P1: 200m Wall ball carry 9/7 P2: AMRAP: 3 Deadlifts 100/70kg 3 Burpees
As soon as P1 returns with the ball, P2 stops working and then runs 200m with the wall ball. P1 will then commence the AMRAP
While partner runs. Most reps completed in 15 mins.
|
| CrossFit | Deadlift 80/50kg |
| CrossFit Endurance | |
| CrossFit Rookie | Deadlift comfortable weight |
Wednesday 20/08/2014
| 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 – Hollow Rocks – Candle Stick Rolls – Know the escape route, forward rolls in tuck position – Get upside down with headstand – Put it together – Headstand to forward roll, handstand to forward roll. – think about tucking your chin first, and then rolling out of the headstand |
| Gymnastics Conditioning | |
| CrossFit Athlete | ‘Conditioning 30/30 (4rounds, 12min)
station 1: Descent Straight Body Lever from Floor
station 2: 180* Back Extensions / Supermans station 3: Handstand Shoulder Shrugs, nose and toes on the wall station 4: Hanging shoulder shrugs (maintain hollow rock shape while hanging from the pull-up bar)
|
| CrossFit | Station 1: Scale leaver’s (the same way we scale hollow rocks)
Stations 2: Supermans on floor Station 3: 65* wall walks (DO NOT PERFORM SHRUGS HERE) Station 4: As is |
| CrossFit Endurance | |
| CrossFit Rookie | |
| Gymnastic Strength | |
| CrossFit Athlete | *ONLY AHLETES THAT CAN DO A STRICT HeSPU WILL PERFORM NEGATIVES. ALL OTHER ATHELTES WILL SCALE.
A-1 Deficit Kipping HeSPU 4 xME, 20×0, :60
A-2 Wide Grip Chin-ups 4x 4,3,2,2 (weighted, what can you do for 2reps?) 20×0 :60
* this should take no longer than 15min |
| CrossFit | A-1 Kipping HeSPU 4 x-8reps
-OR-
A-1 Head-stand Kick to wall 65deg+ 4 x3-4reps
A-2 Chin-ups 4 x 3-4reps 20×0 -OR- A-2 Chin-up negative 5x 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: Wide supinated grip Ring Rows 4 x 10-12reps] |
| WOD (15min) | |
| CrossFit Athlete | 10min AMRAP’
5 Pull-ups 5 Reverse Hand Push-up 10 Target Burpees (as fast as possible)
|
| CrossFit | Pull-ups -> Ring RowsPress-ups – > Sheena -> Incline boxTarget Burpees (rig, or tie a band to the rig for you height) |
| CrossFit Endurance | |
| CrossFit Rookie | |
Thursday 21/08/2014
| Warm-up (10min) |
| Warm-up your squatIn Partners take it in turns to perform:
2 Rounds: 5 Wall Squats 5 BB Front Squats 10 BB on Back Alternating Lunges |
| Strength (30min) | |
| CrossFit Athlete |
wk2 of 7: Improve leg strength A. Back Squat 5x5reps, 30×0 @75% – (75% means 75%!! NO MORE)
B-1 BB FFE Split Squat 3 x 10-12 (ea leg), 31×0, :60 – The hamstring of the front leg should cover the calf in the bottom position of the spit squat. DO NOT CHASE weight, chase full range of motion (ROM)
B-2 Heels Elevated Hack Squat 3 x 10-12, 30×0, :60 – hardest: use barbell behind back – moderate: hold 2x DB to your side w/ palms facing forward – easy: KB in a goblet position – easiest: with hands behind you back
|
| CrossFit | All movements to be performed with a comfortable weight focusing on good form and fast contraction (go heavier than last week) |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD (20min) | |
| CrossFit Athlete | 4-Way Beat Down.In teams of 2 people you battle it out for Cindy rounds.
4 Rounds of: Team 1: 400m Run together Team 2: Perform Cindy (all reps must be completed in order, only one person can be working at a time. You can break the reps up anyhow) 5 Pull-ups 10 Press-ups 15 Air Squats
As soon as team 1 get back from the run team 2 will stop their reps and run 400m together. Team 1 will then start their rounds of Cindy. When team 2 gets back, they continue on from where they left off. Each team must complete the 400m run 4 times. The team that performs the most rounds of Cindy is the winner. |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | |
Friday 22/08/2014
| Warm-up |
| Ring Row Complex:In Partners, take it in turns to complete:
8 supinated ring rows 8 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 5-7, 31×0, :60sec
A-2 Kneeling BB Reverse Curls (no pause this week) 5 x 5-7, 40×0, :60sec |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 4 x 8-10
A-2 4 x 8-10 (no pause) 30×0, :60sec |
| WOD | |
| CrossFit Athlete | We will spend time teaching and perfecting the movement before we start.I recommend reading the “master the movements” section of the blog post here
FGB Capacity Tabata Style (work 2 rounds of :20/:10 on each station)
3 Rounds of: MAX Sumo DL High Pull 35/25kg MAX REP Box Jumps 20′ MAX REPS Push-Press 35/25kg MAX CALS Rower MAX Wall Balls Rest :60
* These are ALL OUT EFFORTS for :30sec |
| CrossFit | |
| CrossFit Endurance | |
| CrossFit Rookie | Scale all movements to comfortable weight and height |
Saturday 23/08/2014
| Warm-up |
| CrossFit Athletes may use a bar to warm-up, everyone else should use a PVC
5 Behind the neck press 5 Tall Muscle Snatch 5 Mid-Hang Snatch pulls 5 Mid-Hang Snatch high pulls 5 Mid-Hang Power Snatch
-then- Warm-up Power Snatch, building to 70% |
| Strength | |
| CrossFit Athlete |
TESTING DAY ‘A. Power Snatch 6sets: 70%x3reps 75%x3 80%x2 2sets of x 85%x2
B. Clean & Jerk 8sets: 65%x2+1 70%x2+1 75%x1+1 80%x1+1 85%x1+1 90%x1+1 2x heavy single |
| CrossFit | A. Deadlift 6set to establish 3RM
B. Mid-Hang Clean & Press 6 x 1+1 (work up to hevey weight), :60-:90sec |
| CrossFit Endurance | |
| CrossFit Rookie | A. Deadlift 4 x 8-10reps
B. Mid-Hand Power Clean and Press 6 x 2+1 |
| WOM | |
| CrossFit Athlete | ‘Partner WOD:Each partner takes it in turns to complete the STOH. Then both Athletes complete the burpees at the same time (20 burrpees each)5 Rounds for time of:
(2,4,6,8,10) GTOH 60/40kg 20 Burpees
|
| CrossFit | There is not option to clean from the floor. You must mid-hang cleans. If your bar does not have the Rx weight of CrossFit Athlete (60/40) you WILL mid-hang clean!5 Round’s for time:1 Deadlift off the floor(2,4,6,8,10) Mid-Hand Clean and STOH 50/30kg
20 Burpees
|
| CrossFit Endurance | |
| CrossFit Rookie | 4 Rounds of:
10 Weight Plate Ground to Overhead (comfortable weight) 20 Burpees |
Sunday 24/08/2014
| Warm-up (12min) |
| 3 Rounds of
5 V-ups 5 Squat Jumps 10 Wall Balls 20 DU
|
| Strength | |
| CrossFit Athlete | A-1 Muscle-up negatives 5 x 3-4 (slow and controled) :60sec
A-2 Strict Ring Dips 5 x ME (all reps with good form) :60sec |
| CrossFit | A-1 Eccentric ring pull-ups 5 x3-5, 50×0, :60sec
A-2 Eccentric Jumping Dips with pause 5 x 3-5, 5200, :60sec (boxes or rings) |
| CrossFit Endurance | |
| CrossFit Rookie | A-1 [Scale: Ring Rows] 4 x 5, 50×0, :60sec
A-2 [Scale: :20sec straight arm support holds on the rings] |
| Capacity (15min) | |
| CrossFit Athlete | 3 Rounds of each (12min)30/30B-1 Hangining L-Sit on Rings/Pull-up bar
B-2 Gymnastics Press-up – progression towards muscle up transition skills C-1 Back Extensions (supermans) on floor C-2 V-Sit-ups |
| CrossFit | ‘[Scale: L-Sit, One leg straight, Both legs bent][Scale: Russian Press-up, Forarm Press-up] |
| CrossFit Endurance | |
| CrossFit Rookie | |
| WOD (12min) | |
| CrossFit Athlete | 50 Double-unders
40 Wall Balls 9/7kg 10/9′ 30 Box Jumps 24/20 20 Toes to Bar 10 Strict Pull-ups |
| CrossFit | 3 x Single Skips = 1 DUTTB -> K2E -> Hanging Knee Raises -> V-ups -> Sit-ups10 Strict Pull-ups -> 20 Ring Rows |
| CrossFit Endurance | |
| CrossFit Rookie | |