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CFH Training Plan 15/06/2015 – 21/06/2015

Posted 14th June 2015 by Josh Schouten

Week 12 of 16 Juggernaut


I’ve had some fantastic conversations with members in the last week, face-to-face and via e-mail.  It’s been fantastic to see and hear about the strength improvements that have been made so far with the Juggernaut system.  A number of the girls have increased their lifts by 10+kg since we started; some of the boys have increased their lifts by 20+kg.  It’s nice to have such positive feedback from so many members, especially since they have been the ones doing all the hard work.  Those of you who have followed the programme, download the spread sheet and done the work have reaped the rewards. Job well done to you all.

This week will be a dealod before the final big push to squeeze every single drop of strength out of the Juggernaut system.  The final 4 weeks will be the hardest of the lot.  Its time to work on the 3’wave and push the percentage up to the top end of our abilities.  These weeks will test your strength and you fears!  Can you get under the bar and attempt to lift weights that you have never lifted before?  Lets find out out next week.  In the meantime, enjoy the delaod (unless you behind on you Juggernaut and then you should use this week to catch-up)


Breaking Muscle: Pull-up Vs Chin-up : A Comparison and Analysis – The elbow joint range of motion for the chin up sits at roughly 126°. The overhand pull up range of motion sits at 136°, which makes the overhand pull up have greater range of motion. This elbow range of motion can explain why the chin up has more biceps involvement versus the pull up.

The shoulder range of motion for the chin up sits at roughly 163°. The overhand pull up range of motion sits at roughly 182°, which makes the overhand pull up have a greater overall shoulder range of motion. This can explain why the chin up activates the pectoral muscles and the pull up activates the lower trapezius more so than the chin up.

GMB: Hips Don’t Lie: Unique Hip exercises for Power and Mobility – The hips provide most of the incredible power and force that our lower body can generate for running and jumping, and deficiencies in strength and flexibility in this area of the body can mean the difference between a winning performance or a painful end to the game.

Compared to the shoulder joint, the hip is much bigger and sits more deeply in the socket. Because the hips have to carry the majority of our bodyweight through thousands of steps a day, they need to be quite stable, whereas the shoulders need to be more mobile in order to move our hands through all our daily tasks.

This isn’t to say that hip mobility isn’t as important as hip stability, especially when we consider that we want to do much more than just walk or stand all day. The primary pain complaints regarding the hip are muscle strains (in the hamstrings, hip adductors, flexors) due to unfamiliar exertion or overuse, with the root cause of poor movement patterns as a result of deficient strength, flexibility, and/or coordination.

Tabata Times: Runaway: Why Correct Form Isn’t Just Important For Weight Lifting – One mistake many CrossFitters make is writing off running as an activity that anyone can do. While most people are busy working on their snatch technique and focusing on keeping cores tight during back squats, they are completely neglecting the mechanics of running correctly.

Let Her Eat Clean: What Does 200 Calories Look Like? – So what does 200 calories actually look like on a plate? Well, if you’re all about quantity, you might want to opt for just shy of a kilo of raw spinach (good luck with that one) but generally 200 calories represents a substantial snack or a mini meal.

Poliquin Group: Don’t Make THIS Most Common Mistake When Trying-To Lose Fat – Slashing calories below the basal metabolic rate (BMR) is one of the worst things you can do when trying to lose body fat. When you drastically cut calories to the 1,200-a-day range, the body will fairly quickly downregulate your metabolism in order to preserve the fuel stores, and you’ll burn fewer calories daily

CrossFit Hackney Downloads

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Juggernaut Spreadsheet

MONDAY 15/06/2015


10 Sit-ups

Bear Walk 20m – focus on stretching the hamstrings

10 V-ups or Double Crunches

Inch worm 20m – focus on stretching the hamstrings

Hip Capsual / Hamstring Mobility : Coaches Choice

TTB tekkers

– Active shoulders, Strict Knees to Chest

– Kipping Knees to Chest

– Kipping Knees to chest kick the bar – aim to keep the heels close on the way back down

Warm-up Deadlift to 80%


12min EMOM of (6 rounds of each): 

odd min: 2 Deadlifts @ 80%

even min: 10-12 Push-ups [Scale: Incline as little as possible, challange yourself]

In teams of 3 take it in turns to complete:

3 Rounds each of:

KB/DB Walking Lunge x 20 (heavy as technique allows) – hold KB/DB in farmers carry position


Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

Deadlift [P:110/80kg, S:100/70kg, F:90/60kg, M:Technique]


Post time to whiteboard

WOD GOAL:  GAS –  pure performance, hit this one with high intensity and do your best to hang on.  Its going to challange the grip a little as the rounds go on.  Try not to rest for too long, count to 10 in your head and then get back on the bar.

TUESDAY 16/06/2015


2 Rounds of:

:30sec Hollow Dish Hold

:30 rest

:30sec FLR Hold

:30sec rest

Burpee Tekkers with Weight Plate

BurpeeFeetUse a weight plate as a guide to perform quality burpees.  Place you hands at the edge of the weight plate in line with the centre of the weight plate.  Your chest should then touch the center of the weightplate and you head should be forward of the weightplate.

10 Burpee Jump Backs on weight plate – from standing position, hinge at the hip  and then jump to tight FLR position with feet together.


10 Burpee KIP-ups on weight plate

– start at the bottom of press-up and then arch you back (yoga:upward dog)


– use a kipping motion to snap you hips up into the air and bring your feet to touch the edge of the weightplate


– jump back into FLR position and then lower yourself back to the starting position

10 Burpees on the weight plate

Wall Walks

– Start in FLR position with feet touching the wall, keep your eyes on your feet as you walk up the wall (this helps mintain a tight hollow position)

– Walk your feet up the wall as far as you can without moving your hands

– If you have the strength and the mobility you can then walk yourself into the wall  (do not do this if you can not maintain a neutral midline, simply hold the angle that you can maintain)


10min EMOM of: Strict Press (increase weight each set):

*Set 1 – 2 reps @ 50%

*Set 2 – 2 reps @ 55%

*Set 3 – 2 reps @ 60%

*Set 4 – 1 rep @ 65%

*Set 5 – 1 rep @ 70%

*Set 6 – 1 rep @ 75%

*Set 7 – 1 rep @ 80%

*Set 8 – 1 rep @ 85%

*Set 9 – 1 rep @ 90-95%

*Set 10 – 1 rep @ 95-98%


PART B. 12min EMOM

odd min: 1-4 Strict Muscle-Up [Scale: Eccentric muscle-ups, baby muscles-ups with feet on floor]

even min: – Wall Facing Handstand Hold – you can only come down on :40, :50 or :60sec. Hold for as long as possible.  If overhead mobility is missing end range you should only walk up the wall as far as you can maintain a neutral midline.

PART C.  15min AMRAP of: 

In pairs, alternate round:

5 STOH [P:60/45kg, S:50/35kg, F:40/25, M: Technique]

7 Over the Bar Burpees

9 Ab-Mat Sit-ups

Post total rounds.reps to whiteboard

WOD GOAL:  QUALITY MOVER – the aim is to keep moving and do all repetitions unbroken when its your turn to work.  After each round you get the chacne to rest while your partner goes unbroken, repetition quality should be perfect.

WEDNESDAY 17/06/2015


Hip Mobility

10 Forward Frog Jumps

10 Backwards Frog Jumps

10 Lateral (right) Frog Jumps

10 Lateral (left) Frog Jumps

Lacross Ball Smash around the shoulders to  improve front rack position

Clean Drills

6 Tall Muscle Cleans

6 Front Squats

6 Scarecrow Cleans

6 Clean High Pull form below the knee

6 Clean from below the knee

3 Rounds of Clean Complex in A.


A. Every :90 seconds, for 15 minutes (10 sets):


Clean from High Hang (power position)

+ Clean High Pull from below the knee

+ Clean

Start @50% 0f clean and aim to increase the weight each set

B. E2MOM for 12min: (6 sets):

Front Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 92-95%

*Set 6 – 1 rep @ 95-98%


12min EMOM:

3 Hang Cleans [P:75/55kg, S:65/45kg, F:55/35kg, M:technique]

ME Box Jumps 24/20inch for the remainder of the minute

Post total Box Jumps completed to whiteboard

WOD GOAL: STRATERGY – only the Box Jump repetitions count, so you need to get the cleans out of the way and spend as much time on the box jumps as possible.  Its a little like a Fight Gone Bad style of workout where you should consider stopping the box jumps before the end of the minute so you are ready to start the cleans as soon as the next minute starts.

THURSDAY 18/06/2015


HeSPU Tekkers

:30sec Hollow Dish Hold

:30sec FLR

:30sec TIGHT push-ups (incline if needed) – where does your head and hands go?  Create a triangle shape!

:30sec Facing away from the wall handstand hold – tight position [Scale: Handstand hold with feet on box]

:30sec Headstand hold away form wall, or :30sec tripod stand with knees on elbows – again create the triangle shape with head and hands

:30sec Kipping HESPU [Scale: HeSPU with feet on box, Pike Press-up on P-bars, Pike Press-up on floor, Incline Press-up]

Toes-To-Rings Tekkers

:30sec Strict Knees to chest (TTB)

:30sec Kipping Knees to chest – move from hollow position to knees to chest position

:30sec Kipping TTB – kmees to chest and kick feet to the bar

Warm-up 45* Bench Press to 80%


A. Complete 5 rounds each of:

2 45* Incline Bench Press @ 80%

rest 45sec

6-8 Strict Chin-ups

rest 45sec

:60sec FLR

rest :45sec


B. Work in teams of 3 to each complete 4 rounds of:

  Every 4min complete one round of:

:60sec Row Max Distance

10 HeSPU [Scale: Feet on box, P-bar Pike Press-ups, Pike press-ups on floor, Incline Press-ups]

10 Toes-To-Rings [Scale: K2E, Hangining Knee Raises, V-ups]

10 Ring Dips [Scale: Dips on Boxes, Dips on boxes with Feet on the floor]

P1: 00:00, 04:00, 08:00, 12:00

P2: 1:15, 5:15, 9:15, 13:15

P3: 2:30, 3:30, 10:30, 13:30

Post fastest round time to the whiteboard

WOD GOAL: CAPACITY – Pacing yourself to get the work done in the allocated time.  Aim to keep the time consistant for all 4 rounds.  Can you maintain your rowing output and the quality of your repetitions?

C. Core Work

3 Rounds of:

[20,16,14] Ring Roll-outs

rest :15sec

[20,16,14] Double Crunch

rest :15sec

(20,16,14] Windshield Wipers

rest :60sec

Stretch Abs between each round

FRIDAY 19/06/2015


3 Rounds of:

10 Air Squats

10 Inch worms

20m Bear Walk


50 Single Skips

10 Wall Balls

15 Russian KBS

2min MAX Effort DU  (everyone must practice DU)

10 Wall Balls

15 Russian KBS

Warm-up Back Squat to 75%


Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 92-95%

*Set 6 – 1 rep @ 95-98%


Working in teams of 3, each person will complete

30min EMOM of (10 rounds of each):

min 1: 15UB Wall Balls

min 2: 15UB KBS (heavy as you can)

min 3: 30 DU [Scale: ME DU in :40sec, everyone must practice DU]

Post Total Successful Reps to Whiteboard

WOD GOAL:  SKILL and FITNESS – Plenty of time to get these repetitions done.  A good chance to practice these movements with quality form and efficient output. How quickly can you complete these repetitions with PERFECT FORM?  Can you maintain this speed for the duration of the workout?

SATURDAY 20/06/2015


Hip Mobility

10 Forward Frog Jumps

10 Backwards Frog Jumps

10 Lateral (right) Frog Jumps

10 Lateral (left) Frog Jumps

Shoulder Mobility

Stretch Lats and Pecs – Coach choice

Snatch Drills

6 Tall Muscle Snatch

6 OHS Squats

6 Scarecrow Snatch

6 Snatch High Pull form below the knee

6 Snatch from below the knee

3 Rounds of Snatch Complex in A.


A. Every :90 seconds, for 15 minutes (10 sets) Snatch Complex:


High-Hang Snatch

+ Hang Snatch high Pull (from below the knee)

+ Snatch from floor

start @50% 0f clean and aim to increase the weight each set

B. EMOM for 8:00 of:

3 Strict Pull-ups in perfect hollow dish position

3 Snatch Grip Deadlifts @ best weight in A.


Work in pairs and share 1 bar.  P1 starts on 0:00.  P2 starts as soon as P1 leaves for the run.

5 RFT of:

3 Snatches [P:60/40kg, S:50/35kg, F:40/25kg, M:Technique :  For those still learning the snatch shorten the ROM to hang power snatch]

6 Pull-ups [Scale: 12 KBS (heavy)]

9 Deadlifts  [P:60/40kg, S:50/35kg, F:40/25kg, M:Technique]

Block Run [Out the back door, around the block and back into the front door]

rest :60sec between rounds

Post total time taken to whiteboard

WOD GOAL: CAPACITY and SKILL: Not a fan of putting Snatch in a WOD, but with a :60sec rest between rounds athletes will have time to recover between rounds and focus on quality movmenets for the snatch repetitions.  After the Snatch athletes can push hard to complete the round as quickly as possible.  After performing a lap of the block, rest, recover and go again.

SUNDAY Momentum Movement 21/06/2015


Locomotions and Hand Balancing

Wrist mobalisation – read more here


– Forward/Backwards

– Sidways – working on jump overs

Fogger Jump and turn

– turn 90* at the start, hand placement is important

– turn 180* turn

Frogger spin (Corta Capim Spin)

– go onto the balls of you feet

– transition the weight to one leg and then use you hands to spin you 90*

– try to do this without using your hands

– try to do this with on leg our straigh (cc)

Frogger Rebound

– Bend the arms slightly, as you press up with the arms you kick you legs our straight and land back in the squat


Crow Pose

Dimond hand position, slightly separated

Take shoulders forward of the hands

Crow pose is not about strength, its about finding the balance point

Work through each progression:

1. Place knees on elbows and rock back and forth – overcome the fear and find the balance point

2. Alternate one foot up at a time by pointing the toe back, not lifting the heel up

3. Both feet at the same time and bring your chest up

Crow Pose to Tuck Headstand & Crow Pose to Headstand

1. Create a triangle to figure out where you place your head

3. Practice lifting one knee off at a time, use a wall behind you

4. Bring both knees together

5. Bring one leg up into the air

6. Push through your fingers to help raise the head back off the floor, find the balance point again


— PLAY —

Frogger (Forward, Back, Side, Turn, Spin)

Tuck Handstand

Roll (Forward, Back, PKRoll)

Crow Pose to Headstand


Bonus: Teddy Bear Roll