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CrossFit Hackney Weapons: Week 1-5

Posted 28th March 2016 by Josh Schouten

Week 1-to-5 “The March”

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The next 5 weeks of CrossFit weapons has landed with a focus on overhead pushing movements and lower body pulling movements.  Be prepared for some spicy max aerobic power (MAP) sessions, some lactic training (love a sled workout) and some sneaky CP-strength sessions.

The aim is to work on the speed and quality of the movements this month.  Nothing is seriously heavy and the percentages are specific to the rate of force production required to move quickly.   Everybody will have their own percentages to work off and there should be no failed repetitions at these percentages.

Look forward to seeing all of the serious athletes there.

FRIDAY 01/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thoracic, Shoulders and Overhead position
STRENGTH PART B. 12min E2MOM (6sets) of:
3 Power Jerks @65-70%
STRENGTH PART C.  4 Rounds of:
[4-6] Ring Dips RTO, 3110, rest :60sec
[6-8] Rope Pull-ups (3-4 with right hand above left and then 3-4 with left hand above right), rest :60
CAPACITY #1 PART D. 4 Rounds of:
50m Sled Push
[10-12] 1-Arm DB Rows on each Arm
50m KB Farmers Carry
Rest 3min between rounds
CORE PART F. 4 Rounds of:
P-bar/Box L-Sit Holds 5 x :15-20sec, rest :60

MONDAY 04/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Hips, Ankles, Shoulders, Overhead Position
OLYMPIC PART B. 12min E2MOM (6sets) of:
3 High Hang Power Snatch
STRENGTH PART C. 4 Rounds of:
[4-5] Snatch Grip Deadlifts, 3030, rest :60
[6-8] Snatch Grip, Strict BNK Press, 21×0, rest :90
CAPACITY #1 PART D. MAP6[35min]
2 Rounds of:
[
5min AMRAP of:
3 Power Clean @60%
6 Push-ups,
9 Air Squats,
12UB DU
– rest 5min –<
5min AMRAP of:
5 Wall Walks,
10 Box Jump Overs 20in,
15 Ab-mat Ait-ups
– rest 5min –
]
CORE PART E. 3 Rounds of:
:45-:60sec Side Plank Holds, 30sec rest between

FRIDAY 08/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thoracic, Shoulders and Overhead Position
OLYMPIC PART B. 12min E2MOM (6sets)of:
3 Split Jerks @75%
GYMNASTICS STRENGTH PART C. 4 Rounds of:
[3-5] Strict Handstand Push-ups (or negatives), rest :60
[3-5] Strict Ring Muscle-ups (or false grip pull-ups), rest :90
CAPACITY #1 PART D. 4 Rounds of:
[12-15] Seated Cable Rows
[15-18] DB Shrugs
50m Front Rack Carry
-rest 3min between rounds-
CORE PART F. 3 Rounds of:
[10-15] Strict K2E, :60-:90rest

MONDAY 11/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thoracic, Overhead position, Hips
OLYMPIC PART B. 12min E2MOM (6sets) of:
2 Snatch High Pulls
OLYMPIC PART C. 12min E2MOM (6sets) of:
2 Power Snatch @70%
CAPACITY #1 PART D. MAP5[21min]:
2 Rounds of:
[
3min AMRAP of:
250m Row
50 DU
10 TTB
– rest 3min-
3min AMRAP of:
15cal ArFit
20 AKBS 32/24kg
15 HR Push-ups
– rest 3min –
]
CAPACITY #2 PART E. MAP5[15min]
3 Rounds of:
3min AMRAP of:
Wall Balls
-rest 2min-
CORE PART F. 3 Rounds of:
:45-:60sec Side Plank Holds, :30rest

FRIDAY 15/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thiracic, Shoulder and Overhead position
OLYMPIC PART B. 12min E2MOM (6sets) of:
3 Power Jerks @75%
STRENGTH PART C. 4 rounds of:
[4-6] Ring Dips RTO, 3110, rest :60sec
[6-8] Rope Pull-ups (3-4 with right hand above left and then 3-4 with left hand above right), rest :60
CAPACITY #1 PART D. 4 rounds of:
50m Sled Pull
12 1-Arm DB Rows on each Arm
[5-8] Wall Walks
-rest 3min between rounds-
CORE PART F. 5 Rounds of:
P-Bar / Box L-sit :15-:20sec Holds, :60 rest

Monday 18/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thoracis, Shoulders, Hoips and Hamstrings
OLYMPIC PART B. 12min E2MOM (6sets) of:
3 Hang Power Snatch @70%
STRENGTH PART C. 4 Round of:
[4-5] Snatch Grip Deadlifts, 3030, rest :60
[6-8] Snatch Grip, Strict BNK Press, 21×0, rest :90
CAPACITY #1 PART C. MAP4:
2min AMRAP (Rounds 1, 3 and 5):
15 Buprees
15 AKBS 32/24kg
-rest 2min between rounds-
2min AMRAP (Rounds 2 and 4)
200m Row
15 Thrusters 20/15kg (FAST)
10 Pull-ups
-rest 2min between rounds-
CORE PART C. 3 Round of:
15 Strict K2E, :60rest

FRIDAY 22/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thoracis, Shoulders and Overhead position
OLYMPIC PART B. 12min E2MOM (6sets) of:
3 Split Jerks @80%
GYMNASTICS STRENGTH PART C. 4 Rounds of:
[3-5] Strict Handstand Push-ups (or negatives), rest :60
[3-5] Strict Ring Muscle-ups (or false grip pull-ups), rest :90
CAPACITY #1 PART D. 4 Rounds of:
[12-15] Seated Cable Rows
[15-18] Bent Over Db Reverse Flys
50m Front Rack Carry
-rest 3min between rounds-
CORE PART F.  3 Rounds of:
[10-15] Strict TTB, :60 rest

MONDAY 25/04/2016

CrossFit Weapons
MOBILITY PART A. Mobility
Thoracis, Shoulders, and Overhead Position
OLYMPIC PART B. 12min E2MOM (6sets) of:
3 Snatch High Pulls @80-90% of Power Snatch
OLYMPIC PART C. 12min E2MOM (6sets) of:
2 Power Snatch @70-75%
CAPACITY #1 PART C. MAP5[21min]
2 Rounds of:
[
3min AMRAP of:
150m row
10 BJSD
10 TTB
25 DU’s
-rest 3min-
3min AMRAP of:
15 Wall Balls
10 AKBS 32/24
15 HR Push-ups
10 Pull-ups
-rest 3min-
]
CAPACITY #2 PART C. MAP5[13min]:
3min AMRAP of:
Air Fit Cals
-rest 2min-
3min AMRAP of:
Burpees
-rest 2min-
3min AMRAP of:
AirFit Cals
CORE PART C. 3 Rounds of:
:45-:60sec Side Planks, rest :30

FRIDAY 29/04/2016

CrossFit Weapons
COREPART C. 3 Rounds of:
:45-:60sec Side Planks, rest :30

MOBILITY PART A. Mobility
Thoracis, Shoulders, and Overhead Position
OLYMPIC PART B. 12min E2MOM (6sets) of:
3 Power Jerks @70-75%
GYMNASTICS STRENGTH PART C. 4 rounds of:
[4-6] Ring Dips RTO, 3110, rest :60sec
[6-8] Rope Pull-ups (3-4 with right hand above left and then 3-4 with left hand above right), rest :60
CAPACITY #1 PART C. 4 Rounds of:
50m Sled Push
12 1-Arm trap#3 Raises
[5-8] Wall Walks
-3min rest-
CORE PART C. 5 Rounds of:
P-bar / Box L-sit Holds :15-:30sec