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CFH Training Plan 20/04/2015 – 26/04/2015

Posted 19th April 2015 by Josh Schouten

Week 4 of 16 Juggernaut


Realization week (week 3) should now be complete and your final AMRAP’s in the Juggernaut 10’s wave.  Hopfully you managed to bash out more than 10repetitions on your final AMRAP and you new working max weight has increase.  For those of you who have downloaded the spreadsheet and recorded you scores all of the mathimatical calculation will be automatically done for you.  For those of you who have not been keeping a record you are going to need to do the calculations manually to figure out the weights to be lifted from weeks 5-8.  The calculation is:

[(Reps Performed – Standard) x Increment per rep] + Working Max = New Working Max

Example: If I’m working with 80kg in the squat and I perform 16reps during the realization phase of the 10’s standard repetitions I would calculate:

 New working max = [(16rep-10) x 2.5] +80kg = 95kg

**The 2.5kg increment is the smallest weight increase we will use for legs and we will use 1.25kg plates increment for the upperbody exercisesin this calculation. 

Week 4 is a DELOAD week and time to let the body recover and grow stronger.   We will still be performing the main lifts this week, but at a lighter percentage in a more dynamic style.  We will also be spending dome more time on skill work this week as could all do with the chance to  learn and play.

A few people have been asking me if there is a spreadsheet for the Wendler lifts we have been performing.  This blog post should answer all your questions.


The Push-up: Why is this so hard?  You may have noticeed we have been doing a lot of Front Leaning Support (FLR) and planks in the CrossFit classes latly.  If someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement.
Anxiety, Depression & Autism 100% Linked To Gut-Brain Axis And An Abnormal Microbiome In Intestines Do you take a probiotic supplement?  Its a SMART idea as a mountain of scientific studies has proven beyond a shadow of a doubt that the microbiome we each develop in our intestines over the course of our lives is as much responsible for our personality and mental health as our brains are.
ITB or Not ITB…That is The Question  RUN RUN RUN…. running is one of those sports where many people end up injured.  Running is a high impact exercise that requires athletes to be both fit and strong.  Far too often runners build up to many miles with the repetative locomotion of running.  This causes a structual imbalance between the muscles that are used to run and the muscles that are not.  Structual imbalance is the cause of many injuries in all sports. Running + gym exercises is a better way to build a more robust system.
The Kipping Pull-up: How to Do It Safely and Use it in Training If you’re going to do pull-ups of any kind, one of your ultimate goals should be being capable of multiple strict pull-ups. Variations have their places, but never are they replacements for the pull-up itself. The kipping pull-up has been a point of vehement contention since its popularization by CrossFit; one camp tells the world it’s the only way to create complete elite athletic dominance and will possibly cure all known disease, and the other claims they will fail to develop much of anything athletic but will completely destroy your shoulders. It seems unlikely that either of these is entirely true.
All Work and No Play? Adding Unstructured Movement Exploration to Your Routine Discovering new ways of playing with movements provides a boost of energy and interest that can keep you training when you might otherwise burn out.
CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Juggernaut Spreadsheet

MONDAY 20/04/2015


Core Activation:

1. Partner Armadillo Rocks: 1 round each of  :30sec – must keep elbows on knees


2. For Quality: Working in partners complete 2 Rounds each of:

:30sec Hollow dish holds

:30sec Front Body Line Drill*

Lie on your stomach with arms overhead grabbing a stick at shoulder width, or a bit wider if impossible. Contract your butt and abs and tilt your pelvis forward – take your belly off the floor without taking your ribs or your thighs off the floor. Leave your nose lightly touching the floor and lift the stick off the floor with locked elbows. If impossible, widen your grip slightly. Hold the position for time without letting your stomach or the stick touch the floor. Notice – FEET ARE ON THE FLOOR and not off it which means arching!

3.For Quality: Active shoulders and hollow dish hanging on the pull-up bar. Toe’s in front of the bar and shoulders slightly behind the bar.

4. For Quality: 3 rounds each of:

Round 1: [8-10] Strict straight leg TTB in partners.  – Your partner will place their hand in the middle of your back to stop you swinging or rotating the torso.  Your goal is to raise your legs as high as possible towards the bar.

Round 2: Kipping straight leg TTB

Round 3: Kipping TTB, pulling your knees to your chest and the extending the legs to touch the bar

Between each round you can perform one of the following Yoga stretches to improve your ROM.

Downward Dog

Standing Forward Bend

Seated Head to Knee Pose

Forward Fold Chest Stretch – also good if shoulders are tight

Plough Pose – also good if shoulders are tight


(All levels)


(Level Specific)

Juggernaut and Wendler Deload week.

Work in groups of 4.  On the :30sec each partner will change.   Work with people of equal strength.

00:00 P1 Deadlift and P3 Bench

00:30 P2 Deadlift and P4 Bench

01:00 P3 Deadlift and P1 Bench

01:30  P4 Deadlift and P2 Bench

A. 20min EMOM of:

odd min: 2 Deadlift @ 75%

even min: 2 Bench Press @ 75%


Same as Functional

KBS, load and height as technique allows


AKBS 20/16kg

TTB / K2E/ Hanging Knee Raises / Sit-ups


AKBS 24/20kg


9min AMRAP


10 AKBS 32/24kg





…etc adding 3 reps to the TTB  each round, and 5reps to KBS



TUESDAY 21/03/2015


15min Single Arm Swing, KB Clean and Press Tekkers

Single Arm KB Swings

10x 2-Handed KB Deadlift

5/arm Single Arm KB Deadlift

– hand placement

– twist of the torso

– free hand used for stabilisation

10/arm Single Arm Swing, start with the KB out in front so you can initiate the swing more efficiently

– Change hands at the top of the swing without putting the Kettlebell down!

KB Clean and Press (CrossFit Journal)

– Rack position of the KB, your thumb should be touching your chest with the wrist straight (3 points of KB contact are the chest, bicep and forarm).  The elboe should be pointing down and touching your rib cage

– SA deadlift into a high pull and transition into the clean. Accelerate the hips as the KB passes the knees and then drop the elbow as fast as you can.  Make sure you have a loose grip and not a death grip as the KB transitions, don’t tear your hands.

– KB Clean, keeping the elbow attached to the body and cushion the landing by bending the knees

– Use the knee bend to launch the KB Push-press

– How to lower the KB form overhead and back into the swing


(All levels)


(Level Specific)

20mins to complete:

A. 10min EMOM

3 Strict Press @70% + 3 Blocking Burpees (feet must stay together)

B.  5min Partner YGIG AMRAP of:

Strict C2B chin-ups, 50×0*

 *Only single repetitions from a deadhang – your chest MUST touch the bar and you must perform the eccentric portion for repetition for the rep to count!  Your parnter counts the tempo.

If you can not do strict pull-ups:

B. 5min Partner YGIG AMRAP of:

Eccentric Chin-ups, 50×0*

*If you can not controll the eccentric you will perform eccentric ring rows.


KB, load as technique allows


KB 20/12kg


Same as Performance


15min AMRAP of

12 Alternating SA KB Swings 24/16kg

6 R-Hand KB Clean and Press 24/16kg

6 L-Hang KB Clean and Press

6 Down-Ups



WEDNESDAY 22/04/2015


15min Jumping and Clean Tekkers:

Box Jumping Tekkers

All athletes use a height that they can rebound onto, suggest weight plates for Movement and Functional

A. 10 Box Jumps with hands behind your head, pause for 5sec on the ground between each jump

B. 10 Box Jumps, swinging the arms to help you jump on the box, pause 5sec on the ground between each rep

C. 10 Box Jumps, swing arms and aim to re-bound of the ground back into the box

Where should you feet be on the box?  For safty we want both feet to land fully on the box, however jumping back of the box is not the most efficient this way. Why?  Because you need to jump up off the box before going back towards the ground.  Where should the feet go and what is the most efficient way off the box?

Clean Tekkers

5 Tall Muscle Clean

5 High Hang Power Clean (from the power position)

5 Mid-Hang to High Hang transitions

5 Mid-hang Power Cleans

5 Below the Knee to High Hang Transitions

5 Below the Knee Power Cleans


(All levels)


(Level Specific)

A. E2MOM for 10min (5sets)

3-position Clean  (1 rep from each position, a total of 3 reps every 2min)

75-85% of Power Clean

Performance and Sport: (mid-hang, below knee, floor)

Function and Movement: (high hang, mid-hang, below the knee)


Front Squat, load as technique allows

3 Singles = 1 DU


Front Squat 60/40kg

3 Single Skips = 1 DU

B. 12min EMOM of:

3 Power Cleans @ best weight in A.

+3 Box Jumps


Front Squat 70/50kg


For time:

[10,9,8,7,6,5,4,3,2,1] Front Squats 80/55kg

30 DU



THURSDAY 23/04/2015


Hand Balancing & Kipping HeSPU (20min)

20 Air Squats

Hip mobility, coach’s choice

Frogger Jump Step One – Find your Balancethe aim is to take your shoulders over your fingertips, just like you do when you perform a planche.

Complete 20 rocking reps to mobalise the wrists.


Frogger Jump Step Two – Find your Balance – the aim is to first find your balance and then perfrorm a controlled jump into the air. “While most people learn the scissor leg kick up where you swing one leg up and the other follows, it’s actually harder to control the momentum and stay consistent in your entry to the handstand. The “tuck-up” transition offers more consistent stability and control – and the technique is very similar to the frogger movement.” (GMB, Frogger – Handstand)

Complete 10 controlled Frogger Jumps


Frogger Jump Step Three – Move Forward with Your Jump – the aim is to now add locomotion to the frogger movement.  This is a great hand balancing drill as a solid mobility drill for the hips.

Complete 10 Jumping Froggers  (note: the frogger movement is easier if you make the “RIBBIT” sound each time you hope)


3 Rounds of Frog Stance – hold for :30sec rest :30sec – the aim is to balance you on your hands and support your body weight by placing your knees on against your upper arm.

:60sec FLR Front Leaning Support hold

– Feet together, pushing heels together to activate the glutes
– Squeeze the glutes to set the pelvis in a slight prosterior tilt. If you had a tail, you would be tucking it in between your legs
– Hands are cubit width apart, shoulders are actively pushing into the ground.  Think about rounding your upper back and spreading your shoulder blades
– Hollow dish shape

10 Tipod Headstand, Kick out to FLR – From the headstand you will kick you legs in a horizontal direction.   Be paitent and wait for the hips to extend before you prush-up with the arms.  The aim is to land in a tight FLR position. If you have a solid kip you can kick out past the FLR position (e,g your hands will be above your head)

Kipping HeSPU – Taking it to the wall

Step 1. Perform a wall walk without moving the hands (e.g walk to 45deg angle)
Step 2. Perform a tripod headstand facing the wall
Step 3. Extend the legs and the hips at a 45deg angle towards the wall
Step 4. Be paitent and wait for the hips to open before you press the the arms and land agains the wall
Step 5. Switch it around, back to the wall and see if you can perform a kipping HeSPU


(All levels)


(Level Specific)

25min to complete:

Work in groups of 4.  On the :30sec each partner will change.   Work with people of equal strength, set bar weight to lowest strength in group.

00:00 P1 Pendlay and P3 Bench

00:30 P2 Pendlay and P4 Bench

01:00 P3 Pendlay and P1 Bench

01:30  P4 Pendlay and P2 Bench

A. 20min EMOM: 

odd min: 3 Bench Press 70%

even min: 3 Pendlay Rows 70%


Same as Functional


PRE WOD TEST:  Strict Pull-ups; M>10, F>5; if not you MUST scale (NO KIPPING)

PRE WOD TEST:  Strict HeSPU; M>5, F>3; if not you MUST scale (NO KIPPING)

Pull-ups / Ring Rows

Push-ups / Incline Push-ups

HeSPU / Feet on Box / Pike Push-up

Pistol Squats / Ring Assisted / Heel elevated / Lateral Box Step-ups


Same as Performance



20min Cindy AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats


20min Mary AMRAP of:


10 Alternating Pistol Squats

15 Pull-ups



FRIDAY 24/04/2015


 10min Squat Mobility

Ido Portel Squat 2.0 Routine

Box Jumping Tekkers

All athletes use a height that they CAN REBOUND onto, suggest weight plates for Movement and Functional

A. How fast can you do 15 Box Jump, Step downs?  Take your heat rate for 10sec immediatly after the jumps, mutiply this by 6 to get BPM

rest 2min

B. How fast can you do 15 re-bound bos jumps? Take your heat rate for 10sec immediatly after the jumps,mutiply this by 6 to get BPM


(All levels)


(Level Specific)

A. 16min of:

4min EMOM 5 Back Squats @ 60%

6min E2MOM 3 Back Squats @70%

6min E2MOM 1 Back Squat @ 80%


Wall Ball, load and height as technique allows

Box Jump, height as technique allows


Wall Ball 7/5kg

B. 2 x 500m All our Rowing (15min to complete)Work in groups of 3.  Take it in turns to row 500m as fast as possible.  As soon as P1 finishes, P2 starts, then P3 starts.  Repeat for 2 rounds.

Try to hold no more than +/- :05 deviation for both 500s.


Same as Performance


10 Box Jumps 24/20inc

40 Wall Balls 9/7kg 10/9ft

20 Box Jumps

30 Wall Balls

30 Box Jumps

20 Wall Balls

40 Box Jumps

10 Wall Balls


SATURDAY 25/04/2015


Rowing Tekkers

Snatch Skillz

6 Tall Muscle Snatch

6 Power Snatch from Power Position (high hang)

6 Power Snatch from mid-hang


6 Pressing Snatch

6 Drop Snatch

6 Snatch Balance

Working in pairs of equal snatch ability.  Take it in turns to complete A.  P1 starts on 00:00 and P2 starts on 01:00


(All levels)


(Level Specific)

E2MOM for 16minutes (8sets):

Performance and Sport:

1 Power Snatch

1 Mid-hang Snatch (squat)

1 Snatch Balance

*Start at 70-85% of 1RM Power Snatch and aim to increase weight each set

Functional and Movement:

1 High Hang Power Snatch

1 Mid-Hang Power Snatch

1 OHS (work depth to best ability)


Same as Performance


Same as Performance

B. 12min EMOM of:

3 Sumo Deadlifts @75%


Same as Performance


Teach FLR Position

For time:

In teams of 3 you will row 5K (20min time cap)

station 1: Rower 250m

station 2: FLR

station 3: Rest

Station 1 can only row while station 2 is holding FLR.  If station 2 fails to hold, the rower must stop rowing


SUNDAY 26/04/2015




Wrist Push-up Progressions and Wrist Conditioning (15min)

A. 2 Rounds of Wrist Mobility:  (first round on knees, second round in FLR position)

1. Fingers Back

2. Fingers Forward

3. Back of Wrist on Floor

4. Fingers Pointing to the Side

B. Wrist Push-ups

Step 1: 10 From Knees

Step 2: 10 From Knees, hollow position + increase ROM

Step3: 10 Full Wrist Push-ups (Decrease ROM)… Good luck

C. First Knuckle Push-up Progressions

Step 1: 10 From Knees

Step 2: 10 From Knees, hollow position

Step 3: 10 FLR position

D. 1 Round of [8-10] Gathering Variation 1.

Start in a squat position; place your hands forward slightly wider than shoulder width and have your hands turned out 45deg.  Your knees will be outside of the elbows and balance your weight between you hands and feet.  Rock directly forward and place you knees on your upper arm. Balancing on you hands rock forward until you head touches the floor.  Then push back with your hands until you rock back into the squat position.

3 Rounds of Hand Balancing and Hip Mobility #1 (15min) 

E-1. Four Position Lifts 10 reps + 10 sec pause (per side)

Sit in a ‘Four Position’ on the floor with your back leg bent at 90 degrees or less (according to flexibility)
and the foot flexed (harder) or pointed. Lift yourself up into your knees only and when you reach a completely open hip position start to reverse down but trying to bring the buttock of the back foot to the floor only. This will create a big internal rotation stretch on the back leg side. Strain on the knee indicates weakness of the tendons and surrounding musculature and requires that you back off and allow adaptation to occur slowly. 

Keep rising and sinking towards the back buttock, realising it may never touch the floor. Once you finish the prescribed reps, pause at the lowest position possible for 10sec count.

E-2. [8-10] Alternating Queda De Rins (pronounced Keda-Ji-Hins) Rotational Push-ups. The QDR is part of the basic floor work in Capoeira training and is also found in break dancing (Take from Ido Portal: read more here):

This simple flow will start in the squat position. Place your hands forward slightly wider than shoulder width and have your hands turned out 45deg.  Your knees will be outside of the elbows and balance your weight between you hands and feet. Slowly rotating the your right knee to 90deg inside the elbow. Rest your hip on the elbow as you lean forward to place your head on the floor. Keeping both hands on the floor aim to lift both legs off the floor, keeping the knees close to your chest. Come back into neutral and repeat with the other side.

The progression towards the One Arm QDR is as follows:
Level 1. 3 point support closed position QDR resting the upper knee on the non supporting elbow.
Level 2. 3 point support closed position QDR knees in the air.
Level 3. 3 point support open position QDR.
Level 4. 2 point support open position QDR. (no head)
Level 5. 1 point support + fingertips open position QDR.
Level 6. 1 point support QDR.

3 Rounds of (BASS) & Hip Mobility #2 (15min):

F-1 Active Pigeon Stretch 10reps + 10 sec pause (per side)

From a front lunge stance, with the back leg on the toes and the front flat, place both hands on the sides of the front foot. Slowly externally rotate the front leg until the shin touches the floor in 90-degree position to the back leg. Do not allow any other angle and if impossible to reach the floor -just lower as deeply as you can. The back knee stays off the floor for the duration of the set. Keep rotating the front leg down and back into the lunge in a slow but dynamic fashion. Once you complete all the prescribed reps, pause for the last and hold for 10sec count.

F-2. [8-10] Bridge Push-ups

This is the basic variation. Lay on your back, bring your heels close to your butt and place your hands, with fingers pointing at your feet, under your shoulders. Push up into the highest back bridge you can reach, hold momentarily and lower down, trying to bring your butt and shoulder blades at the same time to the floor. Notice that unlike other performers of this type of push ups I use the full range of motion – back on the floor to complete elbow lockout. You should do the same for maximum results.

Extra Challange: can you balance on 1 arm in the extended bridge position (try left and right)?

3 Rounds of (SASS) & Shoulder Pre-Hab (15min):

G-1 Skin the Cat Variations

Advanced: Locked elbows and slow, controlled reps! LOCKED ELBOW, not almost, FULLY LOCKED. You start in a passive hang with legs straight, relaxed shoulders and from there activate by depressing shoulder blades. Continue by leaning back and retracting as you bring lets into an l-sit position and roll into an inverted hang. Lower behind into a german hang as deep as you can go, pause for 3seconds and reverse the process. All with LOCKED elbows.

Intermediate: Same as advanced, stay in a tuck position (knees to chest) during the rotations.  You can extend your legs in the german hang position.

Beginner Perform:

[8-10] Active Arch scapular pull-ups on the rings

[:20-30sec] German Hang on the rings (scale by placing your feet on the floor)

G-2 [12,10,8,8] BB/DB Cuban Rotations (no-press)