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CrossFit Hackney Weapons: Training Plan – Week 1-4

Posted 24th January 2016 by Josh Schouten

Week 1-to-4 “The Building Phase”

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MONDAY 25/01/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Thoracic Opener
[1-2min] Chest and Shoulder Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 3 Rounds of
Mid Back Activations drill
Glute Activation Drill
OLYMPIC PART C. 10min E2MOM of
3 HP-Sn 60-70%
STRENGTH PART D. 5 Rounds of:
3 Sn G Seg DL 90-100% of Sn
–
PART E. 4 Rounds of:
[6-8] Sn G BNK Press, work up to heavy
[8-10] Prone Trap#3 Raise
CAPACITY PART F. 5 Rounds @80-90% work effort
6 Thrusters 45/35kg
12 Pull ups
18 Over the Box Jumps
-3min rest between rounds-

FRIDAY 29/01/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Hip Opener
[1-2min] Thoracic Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 2 Rounds of:
[3-5min] Glute Activastion
[3min] C2W Handstand Hold
STRENGTH PART C. 4 Rounds of:
Cluster Front Squats 2.2.2 @75-90%, 20×0, (25sec between 2’s) 3min rest between sets
CAPACITY/SKILL PART D. 12min EMOM of
odd min: 3 Rope asscents
even min: 3 Muscle-ups (variations)
–
PART E. Shoulder of Steel, 3 Rounds of:
[12-15] Ring Rows, 1113, :15
[12-15] KB/DB Shrugs, 1113, :15
MAX Distance Farmer Carry
-Rest 2min between rounds-
–
PART F. 3 Rounds of:
[8-12] Standing DB/KB BOR, 1113, rest 10sec
[50 steps] KB Front Rack Farmers Walk, rest 10sec
[12-15] DB Powell Raise, 3010, rest 2min

MONDAY 01/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Thoracic Opener
[1-2min] Chest and Shoulder Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 3 Rounds of
Mid Back Activations drill
Glute Activation Drill
OLYMPIC PART C. 10min E2MOM of
3 HP-Sn 70-80%
STRENGTH PART D. 4 Rounds of:
[6-8] Sn G BNK Press, work up to heavy
[8-10] Prone Trap#3 Raise
CAPACITY PART E. 5 Rounds @80-90% work effort
10 Thrusters 45/35kg
10Cal  AirFit
10 Pull-ups
10 Burpees
30 DU
-4min rest between rounds-

FRIDAY 05/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Hip Opener
[1-2min] Thoracic Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 2 Rounds of:
[3-5min] Glute Activastion
[3min] C2W Handstand Hold
STRENGTH PART C. 4 Rounds of:
Cluster Front Squats 2.2.2 @75-90%, 20×0, (25sec between 2’s) 3min rest between sets
CAPACITY/SKILL PART D. 12min EMOM of
odd min: 4 HeSPU’s
even min: 6 CTB Pull-ups  (3.2.1 is you can not go UB)
–
PART E. Quads of Steel and Grip strength
24min EMOM of:
odd min: :30sec AirFit MAX OUT
even min: :30sec Active Hang on pull-up bar

MONDAY 08/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Thoracic Opener
[1-2min] Chest and Shoulder Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 3 Rounds of
Mid Back Activations drill
Glute Activation Drill
OLYMPIC PART C. 10min E2MOM of
3 HP-Sn 70-80%
STRENGTH PART D. 4 Rounds of:
[6-8] Sn G BNK Press, work up to heavy
[8-10] Prone Trap#3 Raise
CAPACITY PART E. 
–
3min AMRAP @85% of:
10 OHS 45/35kg
10 Pull-ups
-3min rest-
–
3min AMRAP @85% of:
10 PSn 45/35kg
20 DU
-3min rest-
–
3min AMRAP @85% of:
10 PP 45/35kg
20 BJ
-3min rest-
CORE PART F. 3 Rounds of:
[:45-:60] Side Planks

FRIDAY 12/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Hip Opener
[1-2min] Thoracic Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 2 Rounds of:
[3-5min] Glute Activastion
[3min] C2W Handstand Hold
STRENGTH PART C. 4 Rounds of:
Cluster Front Squats 2.2.2 @75-90%, 20×0, (25sec between 2’s) 3min rest between sets
CAPACITY/SKILL PART D. 12min EMOM of
odd min: 3 Rope Asscents + 5 Burpees
even min: 3 Muscle-ups (variations)
–
PART E. Shoulder of Steel, 4 Rounds of:
[12-15] Ring Rows, 1113, :15
[12-15] KB/DB Shrugs, 1113, :15
MAX Distance Farmer Carry
-Rest 2min between rounds-

MONDAY 15/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Thoracic Opener
[1-2min] Chest and Shoulder Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 3 Rounds of
Mid Back Activations drill
Glute Activation Drill
OLYMPIC PART C. 10min E2MOM of
3 Lift Off PSn (2sec pause) HP-Sn 70%
STRENGTH PART D. 4 Rounds of:
[6-8] Sn G BNK Press, work up to heavy
[8-10] Prone Trap#3 Raise
CAPACITY PART E. 2 Rounds of Each PART [27min]
–
PART I. :90sec AMRAP @90% of:
10 OHS 45/35kg
10 Pull-ups
-3min rest-
–
PART II :90sec AMRAP @90% of:
10 PSn 45/35kg
20 DU
-3min rest-
–
PART III :90sec AMRAP @90% of:
10 PP 45/35kg
20 BJ
-3min rest-

FRIDAY 19/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
[1-2min] Hip Opener
[1-2min] Thoracic Opener
[1-2min each side] Ankle Mobility
ACTIVATION PART B. 2 Rounds of:
[3-5min] Glute Activastion
[3min] C2W Handstand Hold
STRENGTH PART C. 12min EMOM of:
1 Thruster starting weight 40/25kg + 5kg each minute
CAPACITY/SKILL PART D. 16min EMOM of:
odd min: :20sec AirFit
even min: :20sec Top of Chin-up Hold
–
PART E. 16min E4MOM (4 rounds):
15 Thrusters 45/35kg
15 Pull-ups