Crossfit Hackney training program 28th – 31st December 2016
It’s that funny time of year between the Christmas blow out and the New Year knees up. You’ve had enough of your relatives, you’ve over done pretty much everything and eaten every last Quality Street in the box even if you didn’t like them. So in this intervening period before the New Year dawns we are aiming to get you back into gym, dust down your singlets, get you moving, remind yourselves what’s it like to get your heart rate up and maybe even build up an appetite for yet more cold meat.
These days aren’t designed to be gut busting, keep the weights to the low end of your percentage 1rpm, work within your known limits, work on finding that post holiday form, think about the way you’re moving (or should be moving), there is plenty of work to come in the New Year’s training plan – think of this as an appetiser.
Wednesday 28th – Squat / Pull
Thursday 29th – Clean / Breathing
Friday 30th – Deadlift / Push
Saturday 31st- Snatch / Breathing
Wednesday 28th December 2016 – Squat / Pull
Warm up / Mobility -10mins
Lunge flow
Wall squats
Paused KB goblet squats
Hanging shrugs
Banded rows
16min – E4MO4M -4sets
In a 4min window complete :
A1 Back squats 4×8-10 / 10-15 3010
A2 Pull ups 4×6-8 3010 scale as needed
12mins EMOM – 12 sets
Odd 20x box step ups @ BW
Even 10x double KB bent over rows @ medium
WOD – working in 3s as many rounds each in 12mins
Row 200 mtrs
10 wall balls
Thursday 29th December 2016 – Clean / Breathing
Warm up / Mobility -10mins
Stick mobility
Muscle clean
High pull
Power clean
Front squat
Scarecrow squat clean
Full Clean
8mins EMOM – 8sets
Odd min 3x Clean high pulls
Even 3x Power cleans
8min E2MO2M -4 sets
2x1x mid hang power clean /mid hang squat clean
2x1x power clean / squat clean
Breathing – 18mins
In a 6×3 min window adding 2 and 10 reps each round
Rnd 1. 5x BB thrusters 45/30kg and 20 DU / 40singles
Rnd 2. 7x BB thrusters 45/30kg and 30 DU / 60singles
Rnd 3. 9x BB thrusters 45/30kg and 40 DU / 80singles
Rnd 4. 11x BB thrusters 45/30kg and 50 DU / 100singles
Rnd 5. 13x BB thrusters 45/30kg and 60 DU / 120singles
Rnd 6. 15x BB thrusters 45/30kg and 70 DU / 140singles
Friday 30th December 2016 – Deadlift / Push
Warm up / Mobility – 10mins
Lunge flow
Banded RDL
Banded rows
Scapula press ups
Walkout to press ups
16min – E4MO4M – 4sets
In a 4min window complete:
A1 Deadlifts 4×8-10 / 10-15 3011
A2 Fixed dips 4×6-8
Scales to feet on floor dip > Press ups
12mins EMOM – 12sets
Odd 20x RKB swings @medium
Even 10x ring press ups > press ups > FLR hold
WOD – 10mins AMRAP
10x T2B > K2E > V sit > sit ups
10x Box jumps > step ups
10x Burpees
Saturday 31st December 2016 – Snatch / Breathing
Warm up / Mobility -10mins
Stick mobility
Muscle Sntach
Snatch high pull
Power Snatch
OH squat
Scarecrow squat snatch
Full Snatch
8min EMOM – 8sets
Odd min 3x Santch high pulls
Even 3x Power snatches
8min E2MO2M -4 sets
2x1x mid hang power snatch /mid hang squat snatch
2x1x power snatch / squat snatch
Breathing – 20mins
20min workout with a partner
P1 Run 400meters
P2 Do as many rounds as “Cindy” as possible
Always start your next round where partner left off – MAX rounds please