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CrossFit Hackney Weapons: OPEN Training Plan – Week 1-5

Posted 21st February 2016 by Josh Schouten

Week 1-to-5 “CrossFit Open Phase”

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The CrossFit Open is upon us, and we have been thorough an outstanding 12months of training to hopefully improve our performance. Now it’s time to put that shit to the test for the next 5 whole weeks!

The next 5-Weeks of Weapons

On Monday nights our aim will be to practice many of the movements that seem to appear year after year in the CrossFit Open. Touch and go receptions and fast turnover is the name of the game, learning more about pace and figuring out your strengths and weaknesses.

Friday nights will be focused on us all taking part in the CrossFit Open workout of the week.  This does leave me with a difficult programming issue, as I phoned Dave Castro but he will not release the workouts early to me, just so Crossfit Hackney can have better programming WEIRD! 

On Friday nights we will have the time to go through a solid warm-up, activation and prepare everyone for the best possible outcome.  There should be more space and a smooth flow of heats on Friday night compared to the Saturday classes.  

5- Week Schedule

week 1 – Hackney Hustle will take place- Rx’d and Scaled version with 2 workouts to kick it off (First being the Open WOD and then another devised by the minds of Hackney)

week 2 – Activation and prep work then the Open WOD.

week 3 – We have Reebok in the house, letting you guys try out kit, plus option to buy if you like the shoes they’ve brought along.  This is be a big event and everyone should make the effort to get involved.

week 4 – Activation and prep work then the Open WOD.

week 5– Final workout, so we hope for some big numbers to finish out the Open and see just how much you’ve improved from last season.  Then we can all go to the pub for a meal and some beers… the best part of the OPEN.

Good luck to all, and let’s smash it!

MONDAY 22/02/2016

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. Activation
Mid Back Activations drill
Glute Activation Drill
STRENGTH PART C. 15min E3MOM of (5sets):
3 Deadlift – go heavy, but not to technical failure
CAPACITY #1 PART D. 8min E2MOM (4rounds) of:
5 High Box jumps
+ 4 Over the box Burpees (20″)
CAPACITY #2 PART F. 4 Rounds of:
10cal AirFit
8 HPc 50/35kg
MAX Ball Slams
–
rest 5min
–
min3: :60sec Active Hang
CAPACITY #3 PART G. 4 Rounds of:
:30 MAX Burpees
:30 rest

FRIDAY 26/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Get mobile for 16.1
ACTIVATION PART B. 2 Rounds of:
Get activated for 16.1
STRENGTH PART C.
CrossFit Open 16.1

MONDAY 29/02/2016

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. Activation
Mid Back Activations drill
Glute Activation Drill
STRENGTH PART C. 15min E3MOM (5sets) of:
2 Thrusters (increasing weight)
PART D. 8min E2MOM of:
3 Weighted Pull-ups
CAPACITY #1 PART D. 20min E4MOM (5sets) of:
1min AMRAP of:
Pc & Pj @60% of 1RM Pc
CAPACITY #2 PART F. 3 Rounds of:
150m Row
10 KB Thrusters
10 Pull-ups
10 Burpees
-Rest 3min between rounds-

FRIDAY 04/03/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Get mobile for 16.2
ACTIVATION PART B. 2 Rounds of:
Get activated for 16.2
STRENGTH PART C.
CrossFit Open 16.2

MONDAY 07/03/2016

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. Activation
Mid Back Activations drill
Glute Activation Drill
OLYMPIC PART C. 15min E3MOM (5 sets) of:
2 HPSn @80%
STRENGTH PART D. 10min EMOM (5sets) of:
odd min: 5/3 C2B Pull-ups
even min: 5 TTB
CAPACITY PART F. 28min E4MOM (7 rounds) of:
1min AMRAP of:
8 TnG Hip Sn @45/35kg
MAX Wall Balls

FRIDAY 11/03/2016

CrossFit Weapons
Reebok UK will be hosting 16.3 @ Momentum Training

MONDAY 14/02/2016

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. Activation
Mid Back Activations drill
Glute Activation Drill
OLYMPIC PART C. 10min E2MOM (5 sets) of:
2 PC @80%
CAPACITY #1 PART D. 10min EMOM (10 rounds) of:
5 OHS @45/35kg
30 DU
CAPACITY #2 PART F. 32min E4MOM (8 rounds) of:
8 STOH 52.5/40kg
10 Box Jumps
12 Cal Airfit

FRIDAY 18/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Get mobile for 16.4
ACTIVATION PART B. 2 Rounds of:
Get activated for 16.4
STRENGTH PART C.
CrossFit Open 16.4

MONDAY 21/02/2016

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. Activation
Mid Back Activations drill
Glute Activation Drill
STRENGTH PART C. 4 Rounds of:
[1.1.1.1] Cluster FS (15sec between reps) @80-90% Rest 2min
–
PART D. 8min E2MOM (4 sets) of:
3 Weighted Pull-ups
CAPACITY #1 PART D. 10 Rounds of:
10 Cal Row
:60sec Active Hang
Rest :60sec
CAPACITY #2 PART F. 
Fran (21-15-9)
-rest 5min-
Fran (21-15-9)

FRIDAY 25/02/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Get mobile for 16.5
ACTIVATION PART B. 2 Rounds of:
Get activated for 16.5
STRENGTH PART C.
CrossFit Open 16.5