I’ve held off voicing these comments for a while now, but what I saw last week during the “Run Karen Run” WOD was criminal! So if you’re a cheater you need to take note:
Cheaters have no place in CrossFit, “if you cheat, you are only cheating yourself.”
Cheaters are the people who make a conscious decision to cut (and lie about) the amount of repetitions performed during the WOD. It is crucial to keep count of your repetitions honestly, so when you compare times and scores from benchmark workouts (or the MT-Fitnees Test) you can see your improvements. When you redo a workout it is encouraging to see an improvement from previous efforts. Consistant miscounting of repetitions taints your scores and does not give an honest representation of your GAINZ. Why would anyone want to do this? Isn’t the intention of going to the gym to improve?
You are not only cheating yourself, you are also cheating those around you.
The competition element of CrossFit is an important aspect bought on by working out with people of similar levels. It is motivating and makes everyone involved work that little bit harder to achieve results through higher intensity. Nobody wants to be the person who throws this out of balance because they choose to cheat.
Cheating negatively impacts the whole box.
Coaches and other members become aware of cheating, its easy to spot. This can then encourage others to follow suit, as cheating becomes the only way anyone can compete with members in the box. The sense of trust is broken. It shows a lack of respect for the values of self-improvement. So next time think twice about the impact of cheating.
When you do set the world record for a benchmark WOD like Karen we look forward to seeing you represent CrossFit Hackney at the CrossFit Games.
For weightlifting and weight training we can always find a weight that allows us to do the movement correctly. With gymnastics we’re stuck with our heavy bodies. So with gymnastics we’ve to go fail, fail, fail, shitty ugly half rep, fail, fail, shitty ugly rep, fail, fail, ooh kinda okay rep… The art of being paitent is critical.
You MUST use a hook grip for the snatch and the clean. Stop ignoring the hook grip, the soon you start to practice it the soon you will improve your Olympic lifting.
Each athlete will perfome 2-3 rounds of the complex in A..
STRENGTH:
CONDITIONING:
Performance:
A. PE(21): 7 Rounds of:
2 Push-Jerk
+1 Split Jerk
wk11: work up to 90% of Push-Jerk
B. EMOM 10min
odd min: :20sec Push-press TnG 50/35kg
even min: [8-10] Kipping TTB w/ straight legs
Performance:
For time:
Buy in 50 DU
4 Rounds of:
10 Press-ups
15 AKBS 32/24kg
20 Ring Rows
Cash out 50 DU
Sport:
A. Same as Performance
B. Same as Performance
Push-Press 40/30kg
Sport:
Same as Performance
AKBS 24/16kg
Functional:
A. 6 Rounds of:
1 Push-Press
+1 Push-Jerk
+1 Split Jerk
B. Same as Performance
Push-Press 35/25kg
TTB straight legs as high as possible
Functional:
For time:
Buy in 50 DU / 100 Single Skips
4 Rounds of:
10 Press-ups / Banded Press-ups
15 AKBS 20/12kg
20 Ring Rows
Cash out 50 DU / 100 Single Skips
Movement:
A. Same as Functional
B. Same as Funtional, load as technique allows
Movement:
Same as Functional
KBS, load and height as technique allows
TUESDAY 17/03/2015
Get Warm
All Athletes:
Choose your weapon (empty bar or stick)
5 OHS
5 Snatch Balance
5 Tall Muscle Snatch
5 Scarecrow Snatch
5 Mid-hang Snatch (aim to hit the scarecrow position)
OLYMPIC + STRENGTH:
CONDITIONING:
Performance:
A. 20min to establish 1RM sntach for the day
wk11: 75-95% of Snatch
B. 12min to establish 1 RM Back Squat for the day
wk 11: 70%,75%,80%,85%,87.5%,90%,95%+
Record your numbers, you will need this in the next phase!
Performance:
10 Rounds for Quality (no time on the clock)
5 Strict HeSPU
10 Burpees to Target
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Same as Performance
Functional:
A. 20min to practice snatch skills
* If your still learning the movement work a shorter range of motion, from the hang, hang power snatch, high hang snatch… ask your coach for the best drill to help you improve your snatch
B. 12min to work towards a 3RM Back Squat for the day
Functional:
10 Rounds for Quality:
5 HeSPU/Feet on Box/ Pike / Persian Push-up / 10 Push-ups
10 Burpees to target
Movement:
A. 20min to practice your snatch skills
Suggest:
1 Power Snatch from the power position
+1 Mid Hang Power Snatch
+ 1 OHS
B. 12min to work on Back Squat form
Suggest: set of 8-10reps
Movement:
Same as Functional
WEDNESDAY 18/03/2015
Get Warm
All Athletes:
6 Tall Muscle Cleans
6 High Hang Power Cleans
6 Mid-hang Power Cleans
6 Segmented Power Cleans
mid shin – flat back, shoulders over the bar, weight in the ball of the foot
knee height – driving the knees back, maintain flat back, shoulders remain over the bar, weight still in the ball of the foot
mid-hang – shoulders remain over the bar, torso angle is more upright, knees remain bent
complete the power clean
-then-
Perform 2-3 reps of A. increasing the weight before starting the working sets.
OLYMPIC + STRENGTH:
CONDITIONING:
Performance:
A. 20mins to work on Power Clean, wrok up to 90% no missed reps
suggest: [3,2,2,2,1,1] 80-90%
wk4: [2,2,2,1,1,1] 82.5%+
B. 10min E2MOM
[4-5] Clean High Pulls @90% of best weight in A.
Performance:
4 RFT:
5 Mid-hang Cleans 60/45kg
10 Alternating Front Rack Lunges (5ea leg) 60/45kg7
50 DU
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Same as Performance
Barbell weight 50/35kg
Functional:
A. 20min to practice Mid-Hang Power Cleans
suggest:
1 Power Clean from power position
+2 Mid Hang Power Cleans
B. Same as Performance
Functional:
4 RFT:
5 Mid-hang Cleans 40/30kg
10 Alternating Front Rack Lunges (5ea leg) 40/30kg
50 DU / 150 Single Skips
Movement:
A. Same as Functional
B. Same as Functional, or work on Deadlift
Movement:
4 RFT:
5 Deadlift, load as technique allows
10 KB Alternating Front Rack Lunges, loas as technique allows
20 DU / 60 Single Skips
THURSDAY 19/03/2015
Get Warm
All Athletes:
2 Rounds of:
:30sec Dish holds
:30sec RKBS
:30sec Goblet Squats
:30sec rest
2 Rounds of:
:30sec Hollow Rock
:30sec AKBS
:30sec Goblet Squats
:30sec rest
STRENGTH:
CONDITIONING:
Performance:
A. 15min to find 1RM Front Squat for the day
wk12: [5×3], deaload 65-75%
B. 3 Rounds of:
6-8 DB/KB Bulgarian Split Squat (ea leg), 31×0, :60
6-8 Nordic Raises, 30×0, :60
Performance:
12 minute AMRAP:
Work in pairs to complete as many rounds as possible
7 Front Squats 70/50kg
9 Pull-ups
12 Box Jumps
P1 completes a full round before p2 starts.
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Same as Performance
Front Squat 60/45kg
Functional:
A. 15min to find 3RM Front Squat for the day
wk12: [5×3], deaload 60-70%
B. Same as Performance
Functional:
12 minute AMRAP:
Work in pairs to complete as many rounds as possible
7 Front Squats 45/35kg
9 AKBS 20/16kg
12 Box Jumps
Movement:
A. 15min to complete 5 Rounds of:
[5,5,5,5,5] Front Squat
B. Same as Performance, (suggest body weight only on B1)
Movement:
Same as Functional
Front Squat, load as technique allows or use KB Goblet Squats
FRIDAY 20/03/2015
Get Warm
All Athletes:
Burpee Tekkers
KB DLHP Tekkers
AKBS Tekkers
Wall Ball Tekkers
STRENGTH:
CONDITIONING:
Performance:
A. 7 Rounds of:
[2-3] 45* Incline Bench
wk11: 75-90%
wk12: 75-90%+
B. 6 Rounds of:
Chin-ups (weighted), :60
wk11: [3,3,3,2,2,1]
wk12: [3,3,2,2,1,1]
Performance:
“MT-Fitness Test”
For time:
Row 500m
25 Burpees
15 Box Jumps 24/20inch
25 Burpees
15 KBS 32/24kg
25 Burpees
15 Wall Balls 9/7kg 10/9ft
25 Burpees
15 KB SDHP 32/24kg
500m Row
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Same as Performance
Functional:
A. 6 Rounds of:
[4-5] 45* Incline Bench, :60-:90
wk11: [4-5] 70-80%
B. 6 Rounds of:
[3-5] Chin-ups*, :60
Note: If you can not perform chin-ups:
[2-3] Eccentric Chin-ups (8sec eccentric on each rep)
Functional:
For time:
Row 500m
20 Burpees
15 Box Jumps 24/20inch
20 Burpees
15 KBS 20/16kg
20 Burpees
15 Wall Balls 9/7kg 10/9′
20 Burpees
15 KB SDHP 20/16kg
500m Row
Movement:
A. 4 Rounds of:
[5-7] 45* Incline Bench, :60-:90
B. Same as Functional, 5 Rounds!
Note: if you struggle to perform eccentrics:
10-12 Ring Rows
Movement:
Same as Functional
Kettlebell movements, load as technique allows
SATURDAY 21/03/2015
Get Warm
All Athletes:
prepare for 15.4 CrossFit Open Workout
OLYMPIC:
CONDITIONING:
Performance:
Performance:
CrossFit Open 15.4
Sport:
Sport:
Same as Performance
Functional:
Functional:
Scaled version
Movement:
Movement:
Same as Functional
SUNDAY 22/03/2015
GYMNASTIC STRENGTH & SKILL:
ALL ATHLETES:
Warm-up: Lines and Locomotions and Mobility
Part A. 3 Rounds of
3-4 Eccentric Ring Dips with iso hold at the bottom, 5300 (BASS), :60
:15-:30sec L-Sit on p-bars (SASS), scale as needed, :90
Part B. 3 Rounds of:
3-4 Arch Pull-ups on Rings (BASS), 51×0, :60
:15-:30sec False Grip Hang from rings (SASS), :90
Part C. 3 Rounds of:
:30-:60 Wall Handstand, facing away form wall (SASS)
:30-:60 Back Body Line Drill + 2.5kg
Part D. 3 Rounds of:
Standing Bent Over Y,T,W’s with DB or small weight plates
