CrossFit Hackney training program 9/1/2017 – 15/1/2017
Into week 2 of our first 9-12 week phase of 2017.
As a reminder, 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.
Most of you seemed to be moving pretty well towards the end of week 1, not too many of you struggling to get down the stairs or off the loo (so you have told me) so let’s crack on with week 2. It’s all fun and games this week. The order of our days is going to stay the same through this whole phase so you can put a plan into working those weaknesses. Our strength and adaption days are swapping around this week …
This week we would like you to think about how much weight you can lift in relation to your body weight. We understand after the last few weeks of festivities some of you may be carrying a few extra pounds – now might be the time to address this and sign up for the Whole life challenge and move a bit of the surplus. I’m sure you all know how important it is master those body weight exercises such as press ups, pull ups, dips, handstand press ups etc., but how are your barbell lifts in comparison to your body weight? We spend a lot of time giving you percentages of your 1RPM but what about compared to your body weight – how do you stand up pound for pound? If you do some searches or even just read this article you’ll see this isn’t a true reflection of who is the strongest but its a good guide and can offer some bragging rights in the gym.
This week’s focus
Our main focus this week is building on your gains last week. Hopefully you’re moving smoothly and finding your groove – a lot of this training lark is about consistency, consistency and consistency. When you get into your classes do your warm up and prepare for the work to come guys the weather is cold and you need to hit this stuff with your blood flowing and mind in the game.
Strength – lifts
Pull ups and squats. Starting to look at putting some weight on the bars and belts, you shouldn’t be failing reps in these sets but your last reps need to be solid and tight – you’ll need to make the most of your rest period to repeat. On your B exercise please be aware of tempo, if you can add some extra weight do, but make sure you can still hit your full rep range.
Volume – lifts
Deadlifts and Bench press. There is a lot of work to do here. Don’t be tempted to go too heavy, check out the rep and percentage banner in the gym, check tempo and stick to it – time under tension is the goal here please.
Breathing / clean days
Cleans. Let’s work form please folk, start the warm ups well and carry it over into your main sets. We are on the bike with some hard mins (please see how far you can go) then some medium weight cleans before a longish rest period – you should be working in your RPE 7-8.
Breathing / snatch days
Snatch. As above.
…………………………………………………………………………………
Monday
LOWER BODY – PULL / PUSH (VOLUME)
Strong |
Fit |
Warm up / MobilityLunge flowHip bridgesInch wormsbanded pull throughsBanded rows |
Warm up / MobilityLunge flowHip bridgesInch wormsbanded pull throughsBanded rows |
8min E2MOM – 4 sets
|
8min E2MOM – 4 sets
|
WOD 5x2min wrk10x Deadlifts @65% A
|
WOD 5x2min wrk10x Deadlifts @50% A
|
Tuesday
UPPER BODY – PULL / PUSH (STRENGTH) |
|
Strong |
Fit |
Warm up / MobilityStick warm upDisclocatesCuban rotationsBehind neck pressHanging shrugs |
Warm up / MobilityStick warm upDisclocatesCuban rotationsBehind neck pressHanging shrugs |
12min E2MOM – 6 sets
|
12 min E2MOM -6 sets
|
Wednesday
BREATHING (CLEANS) |
|
Strong |
Fit |
Warm up / MobilityLunge flowMuscle cleanHigh pullPower cleanFront squatClean |
Warm up / MobilityLunge flowMuscle cleanHigh pullPower cleanFront squatClean |
6min EMOM -6 sets
|
6min EMOM -6 sets
|
Breathing 20mins
|
Breathing 20mins
|
Thursday – gymnastics
Friday
LOWER BODY – PUSH / PULL (STRENGTH) |
|
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 – 6sets
|
A. 12min E2MOM – 6sets
|
For time. (15min )
|
For time.
|
Saturday
UPPER BODY – PUSH / PULL (Volume) |
|
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 – 6sets
|
A. 12min E2MOM – 6sets
|
5x2min work with 1 min rest BR
|
5x2min work with 1 min rest BR
|
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 sets
|
6min EMOM -6 sets
|
Row 500mtrs buy in
|
Row 500mtrs buy in
|
You can look up movement scales here.