CrossFit Hackney training program 2/1/2017 – 8/1/2017
Welcome back and a very happy New Year to you all and those few extra pounds you may be bringing along with you. You’ve squeezed into your lycra so let’s begin.
There’s a bit of an intro to the first 9-12 week training phase of 2017 here. In our CrossFit classes this year we will move away from three levels to a two level structure:
FIT – (for the general membership population, focusing more on working in higher rep ranges, building tendon and ligament strength, working on hypertrophy and muscle tone, developing skills, grinding in good patterns and teaching you new movements); and
STRONG – (for our more experienced athletes who have some substantial time weightlifting under their belts (2-3 yrs) and are confident and proficient in a range of movements).
You can choose to mix and match these levels if you want to.
This first week we are looking to get you guys moving, and record a starting point for us to build on. In strength terms we are using an undulating set and rep scheme – this week is about building strength on deadlifts and pressing and adaption on your squats and pull (next week it will be the other way round). Check form, tempos and percentages people and please keep a record of your numbers throughout to enable you to track progress later on. There is some skill work for you guys who need it and to sharpen up some of you old hands, some engine work to get you breathing and some good old WODs to keep you on your toes and make you smile.
Be wise folk, start steady and build up. The millennium falcon wasn’t built in a day.
This week’s focus
Don’t over do it this week. If you have been sitting around during the holiday season then your muscle isn’t going to thank you for jumping straight back in too quickly. Slowly, slowly remind your muscle and lungs what’s like to do some work. Building strength gains takes time.
Strength – lifts
Deadlift and OH pressing are our strength moves this week so focus on solid reps and build that weight slowly. Please keep a record and know your percentages. There is also a selection of B exercises to help build that strength.
Volume – lifts
Pull ups and back squats are the focus this week. Think form and good tempo, keep yourselves moving at a steady pace, do your reps and feel the burn.
Breathing / clean days
On our clean day we are looking to build some early technique, some good solid repetitions at manageable weights. If these look good, they ARE good. With our breathing work, work hard keep a regular pace throughout – don’t start too hard then drop off. Work hard but don’t redline.
Breathing / snatch days
As above, it’s about technique, solid reps and manageable weights. Enjoy the breathing work and keep your team mates going. Make Cindy proud.
Following on from survey feedback, we’re trialling posting the program below, rather than linking to it, so it’s easier to read on your phone. You’re welcome x
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Monday
Lower body – pull / push (strength)
Strong |
Fit |
Warm up / MobilityLunge flowHip bridgesInch wormsbanded pull throughsBanded rows |
Warm up / MobilityLunge flowHip bridgesInch wormsbanded pull throughsBanded rows |
12min E2MOM – 6setsA. Deadlifts 6×3-5 211012min E3MOM – 4sets
|
12min E2MOM – 6setsA. Deadlifts 6x 8-10 @ 411112min E3MOM – 4sets
|
WOD 5x2min wrk10x Deadlifts @65%A20 air squats |
WOD 5x2min wrk10x Deadlifts @50% A10 air squats |
Tuesday
Upper body – pull / push (volume) |
|
Strong |
Fit |
Warm up / MobilityStick warm upDisclocatesCuban rotationsBehind neck pressHanging shrugs |
Warm up / MobilityStick warm upDisclocatesCuban rotationsBehind neck pressHanging shrugs |
8min E2MOM – 4 setsA.Pull ups 4×8-10 @ 301012min E3MOM – 4sets
|
8min E2MOM – 4 setsA. Pull ups negateives 4×6-8 @ 601012min E3MOM – 4sets
|
WOD 5 rounds for time80 DU20 RKBS (heavy)10 Burpees |
WOD 5 rounds for time80 singles20 RKBS10 Burpees |
Wednesday
Breathing (cleans) |
|
Strong |
Fit |
Warm up / MobilityLunge flowMuscle cleanHigh pullPower cleanFront squatClean |
Warm up / MobilityLunge flowMuscle cleanHigh pullPower cleanFront squatClean |
6min EMOM -6 setsA1. Odd 3x High pullsA2. Even 3xScarecrow squat clean12min E2MOM – 6setsB. 6×3-6 3 postion squats clean – floor, knee, highC 6min E90sec -4 sets6 clean pulls A 120% B |
6min EMOM -6 setsA1. Odd 3x High pullsA2. Even 3xScarecrow power clean12min E2MOM – 6setsB. 6×3-6 3 postion power / squats clean-floor, knee, highC 6min E90sec -4 sets6 clean pulls A 100% B |
Breathing 20mins YGIGteams of 3Row 15kcals10 GTOH -Mx 45/30 |
Breathing 20mins YGIGteams of 310 GTOH -lghtRow 15kcals |
Thursday – gymnastics
Friday
Lower body – push / pull (volume) |
|
Strong |
Fit |
Warm up / MobilitySquat flowWall squatPaused goblet squatAir squatsPaused BB back squats |
Warm up / MobilitySquat flowWall squatPaused goblet squatAir squatsPaused BB back squats |
A. 12min E2MOM – 6setsA Squats 4×10-12 @ 3010 70%B. 12min E3MOM – 4sets
|
A. 12min E2MOM – 6setsA Squats 4×12-15 3010B. 12min E3MOM – 4sets
|
3x round every 3 mins7,5,3 T2B7,5,3 BB Thrusters @45/30 |
3x round every 3 mins7,5,3 K2E / V sit7,5,3 BB Thrusters @ light |
Saturday
Upper body – push / pull (strength) |
|
Strong |
Fit |
Warm up / MobilityStick warm upDisclocatesCuban rotationsBehind / front neck pressScapula press ups |
Warm up / MobilityStick warm upDisclocatesCuban rotationsBehind / front neck pressScapula press ups |
A. 12min E2MOM -6setsStrict OH press 6×6-8 @ 301112min E3MOM -4sets
|
A. 12min E2MOM -6setsStrict OH press 6×12-15 @ 301112min E3MOM -4sets
|
WOD 6 rounds16 UB wall balls 9/78x pull ups (strict) |
WOD 6 rounds12 wall balls 7/56x jumping pull ups (3 sec negative) |
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / MobilityLunge flowMuscle SnatchSnatch High pullPower snatchSnatch balanceSnatch |
Warm up / MobilityLunge flowMuscle SnatchSnatch High pullPower snatchSnatch balanceSnatch |
6min EMOM -6 setsA1. Odd 3x Snatch High pullsA2. Even 3xSnatch balance12min E2MOM – 6sets
|
6min EMOM -6 setsA1. Odd 3x Snatch High pullsA2. Even 3x OHS12min E2MOM – 6sets
|
25min teams 51min bike @ RPE 7-82 round “CINDY” AFAP5 pulls10 press ups15 air squatstime each round |
25min teams 51min bike @ RPE 7-81 round “CINDY” AFAP5ring rows10 press ups15 air squatstime each round |