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CrossFit Hackney training program 16/1/2017 – 22/1/2017 (week 3)

Posted 13th January 2017 by Geoff Stewart

Crossfit

Week 3 of our first 9-12 week phase of 2017 starts on Monday 16 January.

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.

Does anyone else feel that these weeks are flying past? It’s week 3 already and we are back into strength gains or our Deadlifts and pressing. On our volume days we are going to be doing a bit of testing to establish a base line for a one minute rep test on back squats and pull ups (reps x weights = total) and we’ve got some good old fun and games the rest of the week. We have had you working hard on some spicy wods and you’ve been pushing on really well – so much so that there’s been steam coming off people’s heads at the end of WODs in the cold weather. We, your coaching staff, are impressed by the work ethos and tenacity shown. I have been jumping in on the HMC class and have had my ass served to me a couple of times. Time to step up my game.

So how are those lifting percentages coming along? How are your lifts comparing to your body weight? One of our more petite athletes, weighting in at 55 kilos, back squatted 90 kilos last week (a cool 160% of her body weight). How are you shaping up boys?

This week’s focus

We are doing a bit of testing this to see how you’re doing and allow you to assess what you need to work on to move forward efficiently. These tests will be coming around so we are looking for you to increase you output either by increasing your weight or increasing you reps different people will have a different approach

Strength – lifts

Deadlifts and OH press. On your strength lifts make sure you have had a number of warm up sets under your belts then build the weight through your sets you might be starting with the higher number of  reps and finishing on the lower thats fine we are looking for a steady progression without any failed reps.

Volume – lifts

Pull up and back squats. You have a back squat 1min test we are looking for the calculation reps x weight = Total KG moved, On your pull up test If your doing negative pul ups it with a controlled eccentric tempo until you fail please, please keep the form strict and range honest.

Breathing / clean days

Our clean days are about building that technique and grinding the patterns increase the weight slowly with solid well landed reps. There is a spicy breathing number 30sec work 30sec rest x4 the aim here is consistency through your movement and maintaining distance and numbers.

Breathing / snatch days

As above please.

 

…………………………………………………………………………………

Monday

Lower body – pull / push  (strength)

 

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

12min E2MOM – 6sets

A. Deadlifts 6×5-7 3111

12min E3MOM – 4sets

B1 Front squats 4×6-8 @3100

B2 KB/ DB walking lunges 4×10-12

12min E2MOM – 6sets

A. Deadlifts 6x 7-9 @ 3111

12min E3MOM – 4sets

B1 Goblet squats 4×12-15 @3010

B2 KB/ DB walking lunges 4×12-15


WOD 20mins EMOM

Working with a partner alt mins

5x Deadlift @100/70kg

10x AKBS @ 32/20

 

WOD 20mins EMOM

Working with a partner alt mins

5x Deadlift @ manageable

10x RKBS @ Medium 

Tuesday

Upper body – pull / push  (volume)

 

Strong

Fit

Warm up / Mobility

Stick shoulder warm up

Warm up / Mobility

Stick shoulder warm up

A. 1min Pull up ME test – 1 attempt

8min E2MOM -4 sets
B. pull ups 6-8 @3010

C. 9min E90sec- 4 sets
ME handstand against wall hold

12min E3MOM – 4sets
B1.Dips 4xME @ 3010
B2.Horizontal ring rows 4×12-15

A. 1min Pull up ME test – 1 attempt (negatives)

8min E2MOM -4 sets
B. Negative pull ups 6-8 @6010

C. 9min practice
Headstands knee on elbow to vertical

12min E3MOM – 4sets
B1.Feet on floor dips 4×8-10 3010
B2.Banded rows 4×15-20 @ 3010

WOD 5 rounds for time

15x UB wall balls (burpee penalty)

10x Burpee pull ups

rest 90sec between rounds

WOD 4 rounds AFAP for time

15x wall balls

10x Burpee to target

rest 90sec between rounds

Wednesday

Breathing (cleans)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

6min EMOM -6 sets

A1. Odd 3x High pulls

A2. Even 3xScarcrow squat clean12min E2MOM – 6sets

12min E2MOM – 6sets

B. set 1-2 3x High hang cleans
set 3-4 3x mid hang cleans
set 5-6 3 full cleans

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4 clean pulls A 120% B

6min EMOM -6 sets

A1. Odd 3x High pulls

A2. Even 3x Scarecrow power clean12min E2MOM – 6sets

B. set 1-2 3x High hang PC
set 3-4 3x mid hang PC
set 5-6 3 PC

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4 clean pulls A 120% B

Breathing 4x4min per station (5 people per station, 1 min to change)

A. Rowing 30 hard 30 easy

B. PC n Press 30 wrk 30 rst @45/30

C. DU 30 wrk 30 rest

D. Thruster 30wrk / 30rst @45/30

Breathing 4x4min per station

A. Rowing 30 hard 30 easy
B. PC n Press 30 wrk 30 rst @light
C. Singles 30 wrk 30 rest
D. Thruster 30wrk / 30rst @light


Thursday – gymnastics

 

Friday

Lower body – push / pull (volume)

 

Strong

Fit

Warm up / Mobility

Squat flow

Warm up / Mobility

Squat flow

 12min E2MOM – 6sets

A Squats 4×8-10 @ 3010 

B. 1min squat test @ 80%A

12min E3MOM – 4sets
C1.BB RDL 4×10-12 @3101
C2. 1Lg squats 4×8-10el

12min E2MOM – 6sets

A Squats 4×12-15 @ 3010

B. 1min squat test @ 60%A

12min E3MOM – 4sets
C1.KB RDL 4×12-15 @3010
C2. Step ups 4×10-12el

10min AMRAP

20x BB thrusters @30/20

10x T2B

10min AMRAP

20x BB thrusters @20/15

10x K2E / Scale

 

Saturday

Upper body – push / pull (strength)

 

Strong

Fit

Warm up / Mobility

Stick Shoulder flow

Warm up / Mobility

Stick Shoulder flow

12min E2MOM -6sets

Strict OH press 6×6-8 @ 3011

12min E3MOM -4sets

B1 BB BOR 4×8-10 @2012

B2 Bench press 4×10-12 @3010

12min E2MOM -6sets

Strict OH press 6×10-12 @ 3011

12min E3MOM -4sets

B1 1arm BOR 4×12-15ea @2012

B2 Bench press 4×12-15 @3010

WOD 6 rounds

10x deadlifts @40/30

10x power cleans @40/30

10x push press @40/30

10x back squats @40/30

WOD 6 rounds

10xKB deadlifts @medium

10x KB double handle clean @medium

10xKB push press @medium

10xKB goblet squats @medium

 

Sunday

Breathing (snatch)

 

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

6min EMOM -6 sets

A1. Odd 3x Snatch High pulls

A2. Even 3xSnatch balance

12min E2MOM – 6sets
Set 1-2 3x high hang Snatch
set 3-4 3x mid hang Snatch
set 5-6 3x Snatch

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4x clean pulls A 120% B

6min EMOM -6 sets

A1. Odd 3x Snatch High pulls

A2. Even 3xOHS / scale

12min E2MOM – 6sets
Set 1-2 3x high hang PS
set 3-4 3x mid hang PS
set 5-6 3x PS

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4x clean pulls A 120% B

3x2min teams 5 follow leader

1min Bike for distance

1min high hang Power snatch 40/30

3min rest

3x2min teams 5 follow leader

1min Bike for distance

1min high hang Power snatch – BARS ONLY

3min rest