Strength: 1 1/4 Back Squats

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

WOD: “Only 36 Burpees”

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

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

WOD: ” The Shoulder Burner”

Olympic: EMOM Cleans

Strength & Power: Clean Pulls & Seated Box Jumps

CrossFit Engine Work: “The Power Push Jump”

Strength: Bench 1 1/4 & DB Rows

WOD: “HeS Ball-up Ladder”

Olympic: 3-Position Power Snatch

Olympic: Pressing Snatch & OHS

WOD: CrossFit Games 12.3

Strength: 1-6 Principal Deadlifts

Strength: Front Foot Step-ups

Gymnastics: Ball-ups

WOM: “My Legs Hurt”

Lines and Locomotions

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

Gymnastics: Kipping HeSPU practice

CrossFit Engine Work: “Death by bar Jumping Burpees”

Warm-up

“SQUAT PLAY”

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

Random sequence (coaches call): Back Squat, Front Squat, Thruster, Bottom of Squat Holds, Back Squat Jumps

Session Equipment: Barebell & Squat Rack, Box

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 Hamstring stretch …

WOD

Choose a weight that will allow you to complete the WOD in sub 12min.

“Only 36 Burpees”

12-9-7-5-3reps of:

Thrusters 60/45kg

Bar Facing Burpees

Thrusters 55/40kg

Thrusters 45/30kg

Warm-up

With a light kettlebell perform:

10 KB Upright Rows

10 KB Deadlifts

10 KB Sumo DLHP

Behind the neck Push-Press Tekkers – how to lower the bar and cusion the impact with a knee bend

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

Strength

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

A. Behind 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. Behind 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

“The Shoulder Burner”

10min AMRAP

3-6-9-12-15-18-21….reps of:

Pull-ups

KB Sumo DLHP 32/24kg

Pull-ups

KB Sumo DLHP 24/20kg

pre-WOD test: Strict pull-ups: m:10, f:5, if not you MUST scale:

Pull-ups / Ring Rows

KB Sumo DLHP 20/16kg

Ring Rows

KB Sumo DLHP 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, Rower 

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 (Oxidative)

“The Power Push Jump”

In teams of 3, for time:

3 rounds each of:

300m Row

5 Power Cleans 70/55kg

10 Push-ups

15 Jumping Squats

When the rower is free, start your next round.  IF the rower is busy, you get to rest.

300m Row

5 Mid-hang Power Clean 50/35kg

10 Push-ups / Incline Push-ups

15 Jumping Squats

Warm-up

KB Clean and Press Tekkers

-then-

In Partners

10min AMRAP YGIG:

6 KB Squat Clean and Press (3ea arm)

6 Wide Stance Burpees

Session Equipment: Bench, Barbell, Squat Rack, Kettlebell/Dumbbell, Wall ball, Pull-up Station

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

WOD

“HeS Balls-up Ladder”

(10-9-8…1) HeSPU

(2-4-6…20) Wall Balls 9/7kg 10/9′

(10-9-8…1) C2B Pull-ups

Warm-up

With an empty bar:

5 Strict OHP

5 Push-Press

5 OHS

5 Pressing Snatch

5 Snatch Balance

5 Mid-hang Snatch

5 Segmented Snatch

5 Push-Press

Session Equipment: Barbell, Box, Pull-up Station  

Olympic

A. 3-Position Power Snatch*, 5 x 3, :90

suggest: (wk2: 65%)

*3 position are:

rep 1: from the floor

rep 2: from above the knee

rep 3: from mid-hang

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

* The pessing snatch will dictate the load

A. Segmented Power Snatch + Mid-hang Power Snatch 5 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 12.3

18 minutes AMRAP:

15 Box jumps, 24/20″

12 Push-Press 52.5/35kg

9 Toes-to-bar

15 Box jumps, 24/20″

12 Push-Press 40/25kg

9 Toes-to-bar / K2E / Hangining Knee Raises / V-ups

Warm-up

3 Rounds

10 Deadlifts (light weight)

10 Walking Lunges

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

Strength

1-6 Principle:

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

set 1,3,5: 75%,77.5%,80%

set 2,4,6: 80%, 82.5%, 85%

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.

B-1 BB FF Step-ups mid-shin , 3 x 10-12, 21×0, :60

B-2 Ball-up, 3 x 5, 30×1, :60

WOD

“My Legs Hurt”

Work in Partners to complete all reps:

For time:

Both patnerscomplete 400m Walking Lunges

60 Deadlift Bodyweight (heaviest partner in the group)

60 Goblet Squats 24/16kg

60 KBS 24/16kg

Run 400m together

Deadlift Bodyweight

Goblet Squat 24/16kg

KBS 24/16kg

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

“Death by Bar Jumping Burpees”

10min EMOM:

3-6-9-12-15-18-21-24-27-10

Over the bar burpees

If you fail to complete a round, rest for the next minute and then repeat the round.