Strength: 1 1/4 Back Squats

Gymnastics: Pistol Squat Progressions & Handstand/Hamstting stretch on box

WOD: “Bar 100”

Strength: Behind the head push-press & Strict Pull-ups

Movement Quality: Dips, Elbow Push-ups, & Beat-swings-to-pull-up

WOD: “Thrussian-up”

Olympic: EMOM Cleans

Strength & Power: Clean Pulls & Seated Box Jumps

CrossFit Engine Work: Front Squats and DU

Strength: Bench 1 1/4 & DB Rows

CrossFit Engine Work: “5 Kilomiters of Wall Balls”

Olympic: 3-Position Power Snatch

Olympic: Pressing Snatch & OHS

WOD: CrossFit Games 12.2 

Strength: 1-6 Principal Deadlifts

Strength: Front Foot Step-ups

Gymnastics: Ball-ups

WOM: “No-Name”

Lines and Locomotions

Fundimental Gymnastic Positions: L-sit, Back Leaver, Planch, Bulgarian Ring Row

Gymnastics: Kipping HeSPU practice

WOD: “Push-it and Pull-it”

Warm-up

“SQUAT PLAY”

6 rounds of :30sec work and :15sec rest

Random sequence (coaches call): Air Squats, Squat Jumps, Tuck Jumps, Static Holds @ Bottom of Squat.

Session Equipment: Barebell & Squat Rack, Box, Pull-up Station

Strength

A.  Back Squat 1 1/4, 5 x 5-7, 31×0, :60

suggest: start at 65% of 1RM

A.  Back Squat 1 1/4, 5 x6-8, 31×0, :60

suggest: focus on good form for all reps

A. Back Squat w/ pause, 4 x 8-10, 31×0, :60

suggest: focus on good form for all reps

Gymnastics

(Pistil progressions:

B-1 Pistol on box 20′ (leg swing) 3 x 10-12ea leg, 21×0, :60

B-2 Handstand Hamstring Stretch on box 3 × :20-:30sec, :60

B-1 Pistol on box / Lateral Step-up, 3 x 10-12ea leg, 21×0. :60

B-2..

WOD

“Bar 100”

For Time:

30 STOH 60/40kg

20 Power Cleans 60/40kg

30 Pull-ups

20 BB Front Rack Alt Lunges 60/40kg

For Time:

30 STOH 42.5/30kg

20 Power Cleans 42.5/30kg

30 Pull-ups / Ring Rows

20 BB on Back Alt Lunges 42.5/30kg

30 STOH*

20 Power Cleans*

30 Ring Rows

20 BB on Back Alt Lunges*

* use comfortable weight for all movements

Warm-up

3 Rounds of:

6 Thrusters 20/15kg

12 Ring Rows

Session Equipment: Barbell, Squat Rack, Pull-up Station, Boxes, Frizbee, Kettlebell, Ab-mat 

Strength

(If your flexibility is a limitation you will need to perform the press from the front and work on this weakness.)

A. Behing the neck Push-Press 6x 6,6,5,5,4,4, 20×0 :90

B. Strict Pull Ups + 1 second hold at top 20×1, 3 x max reps**

**The goal is full range of motion and max reps. Think slow and controlled with a 1 second pause at the top of each pull. Rest as needed between each set to get the max out each movement.

CrossFit Hackney Levels:

Functional: m: 10, f:5

Sport: m:15, f:10

Performance: m:15, f:10 (in l-sit position)

A. Behing the neck Push-Press 5 x 6-8, :90

If you have strict pull-ups perform:

B. Strict Pull-ups* 4x 6-8, 30×0, :90

-if not-

B. Iso hold Pull-ups (:15sec top) + 5sec eccentric, 4x 2-3,  5,0,0,15, :60

* NO BANDS ALLOWED.  If you can not support body weight you must perform iso ring rows (make them as hard as possible, vertical straps and feet on an incline)

Movement Quality

EMOM 12min (3rounds) (:30sec rest between each)

min 1: :30sec Strict Dips on Boxes

min 2: :30sec Elbow Push-ups (feet on frizbee)

min 3: :30 3-to-1  Beat-swings-to-pull-up (feet stay together)

* Quality movement is full depth and lock out of each dip

EMOM 12min (3rounds)

min 1: :30sec Strict Reverse Dips on Boxes (feet on floor, out in front of the box)

min 2: :30sec Elbow Push-ups (feet on frizbee) / Push-ups

min 3: :30 Beat Swings  (feet stay together)

WOD

“Thrussian-up”

10min AMRAP of:

10 Thruster 45/35kg

20 Russian KBS 32/24kg

30 Sit-up

Same as Performance:

KBS 24/20kg

10 Thruster 40/30kg

20 Russian KBS 20/16kg

30 Sit-up

Thruster 30/20kg

KBS comfortable weight

Warm-up

With a bar (20/15kg)

5 Rack Delivery

5 Front Squats

5 Tall Muscle Cleans

5 Mid-hand Power Cleans

5 Segmented Power Cleans

Session Equipment: Barbell, Box, Reebok Step, Skipping Rope 

Olympic Lifting

A. EMOM 10min perform 1 Mid-hang Power Clean + Power Clean from the floor TnG (1+2) @ 70%

B-1 Clean Pulls (controlled and deliberate) 6×3, 20×0, :90

suggest: @ +50% over clean weight in A (yes, heavy!!) 

B-2 Knee High Box Jumps from seated position* 6×3, nil, :60

Use a low 12″ box to sit on, a reebok step. Rock back, swing the arms to the rear while lifting feet off the ground, then swing the arms forward, and slam the feet down to jump up to the box.

A. EMOM 10min Mid-hang Power Cleans + Power Clean form the floor (2+1)

B-1 Clean Pulls 6×3, 20×0, :90

B-2  Box Jumps from seated position 6×3, nil, :60 (comfortable height)

CrossFit Engine Work

Maximum Aerobic Power (Phoshahen)

Working in partners, take it in turn to each complete each round  (both partners perform 5 Fronts Suqts and 50DU, one after the other)

5 Front Squats 75/55kg – from the floor

50 DU

4 Front Squats 80/60kg

40 DU

3 Front Squats 85/65kg

30 DU

3 Front Squats 90/70kg

30 DU

2 Front Squats 95/75kg

20 DU

1 Front Squat 100/80kg

10 DU

5 FS @65/45kg

4 FS @70/50kg

3 FS @75/55kg

2 FS @80/60kg

1 FS @85/65kg

5 FS @45/25kg

4 FS @50/30kg

3 FS @55/35kg

2 FS @60/40kg

1 FS @ 65/45kg

Warm-up

3 Rounds of:

10 Push-ups

5 Chin-ups / 10 Ring Rows

Session Equipment: Bench, Barbell, Squat Rack, Kettlebell/Dumbbells, Rower, Wallball

Strength

A-1 Flat Bench 1 1/4, 4 x 6-8, 31×0, :60-:90 (wk1: 60-65% 1RM)

A-2 B/O DB/KB Row 4 x 8-10, 31×0 :60

A1. Flat Bench 1 1/4, 4 x 8-10, 31×0, :60-:90

A-2. B/O DB/KB Row 4 x 10-12, 30×0 :60

CrossFit Engine Work

“5 Kilometers of Wall Balls”

In teams of 3 (25min time cap):

Station 1: 5K Row

Station 2: AMRAP Wall Balls 9/7kg 10/9′

Station 3: Rest

As a team you will row 5K and perform as many wall ball as possible.  Teams can share the row intervals in any distance. All station MUST change at the same time.  The person performing wall balls can not change unless the rower changes is changing at the same time.

Score = Time Taken to Row 5K in seconds – total wall balls

Suggest: Grab a small white board to keep track of your wall ball count.

Warm-up

With an empty bar:

5 OHS

5 Pressing Snatch

5 Drop Snatch

5 Tall Muscle Snatch

5 Mid-hang Snatch

5 Segmented Snatch

Session Equipment: Barbell  

Olympic

A. 3-Position Power Snatch (floor – above knee – mid hang; the three positions are done without letting go of the bar; straps can be used)*, 6 x 3, :90

suggest: (wk1: 60%)

B. Pressing Snatch + OHS 5 x (1+5)*

* The pessing snatch will dictate the load

A. Segmented Power Snatch + Mid-hang Power Snatch 6 x (1+2), :90

Either Perform:

B. OHS 5×5,30×1,  :60-90 (50-60%)

OR

B. Front Squat 5×5, 30×1, :60-:90 (70-75%)

* Choose the exercie that suited to your ability

WOD

CrossFit Games 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch 35/25kg

30 Snatch 62.5/35kg

30 Snatch 75/45kg

30 Snatch 95/55kg

30 Snatch 30/20kg

30 Snatch 40/30kg

30 Snatch 45/35kg

30 Snatch 50/40kg

30 Mid Hang Snatch 25/15kg

30 Mid Hang Snatch 35/25kg

30 Mid Hang Snatch 40/30kg

30 Mid Hang Snatch 45/35kg

Warm-up

Warm-up Deadlift, focus on hip hindge with both movements

3 Rounds of:

5 Deadlifts

10 KBS Russian

Session Equipment: Barbell, Reebok step, Pull-up Station, Muscle-up Station 

Strength

1-6 Principle:

A. Deadlift from podium 2′, 6 x 6,1,6,1,6,1, 31×0, :100

set 1,3,5: 70%,72.5%,75%

set 2,4,6: 75%, 77.5%, 80%

B-1 BB FF Step-ups mid-shin , 3 x 8-10, 21×0, :60

B-2 Ball-up, 3 x 8-10, 30×1, :60

A. Deadlift from podium 2′, 6 x 6,3,6,3,6,3, 31×0, :100

if you know your percentages:

set 1,3,5:  65-75%

set 2,4,6: 70-80%

* if you can not safely perform a deadlift form a podium, simply perfrom a conventinal deadlift with no podium.  NO rounded backs in the starting position please.

WOM

“No-Name”

12min AMRAP of:

7 Deadlifts 120/80kg

5 Over the Bar Burpees

3 Muscle-ups

** ALL SCORES MUST GO ON THE BLACK BOARD PLEASE

pre-WOD test: Strict Muscle-ups: 3reps if not you must scale

12min AMRAP of:

7 Deadlifts 100/70kg

5 Over the Bar Burpees

3 Muscle-ups or (3 Strict pull-ups & 3 Strict Ring dips)

3 Strict Ring dips

3 Push-ups/Incline Push-ups

Warm-up

Lines and locomotions:

Straight leg kicks

Lydia Kicks

Inch Worms

Crab Walks

Kangaroo hops

Catapilar walks (frizbee)

Tuck Jumps

Session Equipment: Boxes, Rings, Ab-mat (for head), Pull-up Station

Gymnastics

Fundimental gymnastic positions

3 Rounds :30/30

Vertical Push: L-sit progressions: L-Sit on Boxes

Vertical Pull: Back Leaver progressions:  Flat Tuck on rings

Horizontal Push: Planch progressions: Frog Stance

Horizontal Pull: Bulgarian Row on Rings (feet on box)

CrossFit Hackney Levels: L-sit

Movement: Tuck position :15sec

Functional: m:15sec, w:10sec,

Sport: m:30sec, w:20sec

Performance:  Press to Handstand on parallettes

Fundimental gymnastic positions

3 Rounds :30/30

‘L-sit progressions: L-Sit on Boxes tuck position

Back Leaver progressions:  Flat Tuck on rings (rings low to the ground)

Planch progressions: Frog Stance (titter totter)

 Bulgarian Row on Rings (feet on weight plates or floor)

WOD

“Push-it and Pull it”

5 RFT:

400m Run

5 HeSPU

10 Pull-ups

pre-WOD test: Strict HeSPU: m:5, f:3

pre-WOD test: Strict Pull-ups m:10, f:5

if not you must scale

5 RFT:

400m Run

5 HeSPU / 5 Dbl KB/DB Push Press 16/12kg

10 Pull-ups / Ring Rows

5 RFT:

400m Run

 5 Dbl KB/DB Push Press (comfortable weight)

10 Ring Rows