Barbell Club 2017 – Phase 3, GVT (10×10)

Dogs in hats phase 3

German Volume Training is a personal favourite of mine. I use it when I want to dig a deep dark pain cave and sit in it alone. As a side bonus it gets great results.

(more…)

CrossFit Hackney training program 27/02/17 – 05/03/17 (week 9)

Week 9 of our first 12 week program of 2017 and we are getting into the CF open.

Open workout 17.1 is with us:

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

M 22.5kg. dumbbell / 24-in. box F 15kg. dumbbell / 20-in. box

Time cap: 20 minutes

We have taken you through a training block of 8 sessions to date and we are changing it up a little for the last 4 weeks of this training block. We would like to throw some new – CF Open related – bits your way as well as maintaining and building on the gains made in the last 8 weeks. So what do we have in store for you? There is going to be a balance of good quality strength and volume work in your fundamental lifts, a good amount of Olympic lifting to chisel those skills as well as the Momentum monster mash sessions. WTF is that? You’ll have to come and have a go.

This week’s focus –

Its a big week in the Crossfit world and the focus for many boxes is the open workout. We will be doing the open workout on Friday night CF class @ 6 30pm and the Blue bear class on Sundays @ 10am if your in the Open or fancy a blast. We want you go into this week with an air of confidence at the work you have put into your gains bank and push on through.

Strength days –

In this short but sharp block we will be having a push and pull day and a pull and push day. The focus of these days will be that magic recipe of functional strength – or what is becoming a buzz phrase of this training season – functional bodybuilding. You’ll be building upon and maintaining the gains you have made over the last few weeks.

Olympic days –

Tuesday and Saturday are our Olympic lifting days. We will be pretty much sticking to the focus of form over weight and drilling technique with some light BB complexes to get you moving, as well as some solid 3-5 reps lifts to hit some good weights. There is a tasty little blast on Tuesday – GO FOR IT.

Momentum monster mash –

The monster mash sessions are where we are going to be putting in some longer style workouts and some spicy items. We are trying to keep you moving throughout the sessions, these days are aimed very much at those engines and getting the endorphins rushing. You’ll need to be organised and on the ball with your equipment and your gym layout to enable these days to flow smoothly.

…………………………………………………………………………………

Monday

Strength day (push/pull)

Strong

Fit

Warm up / Mobility

18 min E3MOM – 6sets

A1. Back squats 6×5-7 @3010

A2. Pull ups 6×6-8 @ 3101

10min E2MOM -5sets

B1. RFE split squats 3x-6-8el @2201

B2. BB BOR 3×10-12 @2020

18 min E3MOM – 6sets

A1. Back squats 6×8-10 @3010

A2. Negative Pull ups 6×4-6 @ 4011

10min E2MOM -5sets

B1. FFE split squats 3x-10-12el @2201

B2. KB / DB BOR 3×15 @2020

4x4min with 1 min rest between rounds

5x wall balls

40xDU

10x wall balls

30x DU

15x wall balls

20x Du

20x wall balls

10 DU

4x4min with 1 min rest between rounds

5x wall balls

80xSingles

10x wall balls

60x Singles

15x wall balls

40x Singles

20x wall balls

20 Singles

Tuesday

Olympic day (snatch)
Strong	Fit
Warm up / Mobility Stick mobility	Warm up / Mobility Stick mobility
8min A. 4xBB only Snatch complex 5x Snatch high pull 5x power snatch 5x OHS 5x snatch balance Do not set bar down during complex – rest as needed 8min E2MO2M – 4sets B 4×3-5 Snatches 9min E90sec 6sets @60% B 1x snatch pull 2x Power snatch 3x snatch	8min A. 4xBB only Snatch complex 5x Snatch high pull 5x power snatch 5x OHS -Best you can do 5x Pressing snatch balance Do not set bar down during complex – rest as needed 8min E2MO2M – 4sets B 4×5 PSnatches 9min E90sec 6sets @60% B 3x snatch grip DL 3x DB Thrusters
Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds	Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds

Wednesday

Breathing (Momentum monster mash)
Strong	Fit
Warm up/mobility Lunge flow	Warm up/mobility Lunge flow
6min alt with a partner 12x Goblet squats -medium 6x Ring rows rest 2 min and reset 6min alt with a partner 12x KB swings 6x press ups 5min Skills HSPU – 12x kick ups to 6sec negative 6min AMRAP 6x HSPU 12x RKB (heavy) rest 3mins 6mins AMRAP 6x C2B Pull ups 12x Goblet squats (heavy) rest 3mins 6mins AMRAP 6x T2B 12xBurpees to target	6min alt with a partner 12x Goblet squats -light 6x Ring rows rest 2 min and reset 6min alt with a partner 12x KB swings 6x press ups 5min Skills HSPU / headstands / wall walks 6min 6x Pike press ups (scales) 12x RKB (medium) rest 3mins 6mins 6x Ring rows ( pul up scales) 12x Goblet squats (medium) rest 3mins 6mins 6x K2E 12xBurpees

Thursday – gymnastics

Friday

Strength day (pull/push)

Strong

Fit

Warm up/mobility

Squat flow

Warm up/mobility

Squat flow

18 min E3MOM – 6sets

A1. Deadlifts 6×3-5 @3010

A2. Dips 6×8-10 @ 3101

10min E2MOM -5sets

B1. Walking lunges 3x-6-8el @2201

B2. DB/BB OH press 3×8-10 @2020

18 min E3MOM – 6sets

A1. Deadlifts 6×5-7 @3010

A2. Scaled Dips 6×8-10 @ 3101

10min E2MOM -5sets

B1. Walking lunges 3x-8-12el @2201

B2. DB/BB OH press 3×10-12 @2020

14min

Alt with partner EMOM

5x HSPU

ME RKBS – heavy

Max reps (loser tidies up)

Evening class CF open 17.2

14min

Alt with partner EMOM

5x Piked box press ups

ME RKBS – Medium

Max reps (loser tidies up)

Evening class CF open 17.2

Saturday

Olympic day (snatch)

Strong

Fit

Warm up/mobility

Stick shoulder flow

Warm up/mobility

Stick shoulder flow

8min

A. 3-4xBB only Clean complex

5x Clean high pull

5x power Clean

5x Push press / push jerks

5x Back squat

5x clean n press

Do not set bar down during complex.

8min E2MO2M – 4sets

B 4×3-5 Clean and Jerks

C. 8min EMOM 8sets alt @60%B

Odd 3x Vertical jumps

Even 3x Clean high pull

8min

A. 3-4xBB only Clean complex

5x Clean high pull

5x power Clean

5x Push press / push jerks

5x Back squat

5x clean n press

Do not set bar down during complex.

8min E2MO2M – 4sets

B 4×5 Power clean and Jerks

C. 8min EMOM 8sets at @60%B

Odd 3x Vertical jumps

Even 3x Clean high pull

12min working up the ladder plus 2 and 8 reps each round

2x Squat clean to thruster

8x DU

4x Squat clean to thruster

16x DU

6x Squat clean to thruster

24x DU

8x Squat clean to thruster

32x DU

12min working up the ladder plus 2 and 8 reps each round

2x Power clean to thruster

8xsingles

4x Power clean to thruster

16x singles

6x Power clean to thruster

24x singles

8x Power clean to thruster

32x Singles

Sunday

Breathing (Momentum monster mash)
Strong	Fit
Warm up/mobility Lunge flow / Stick flow	Warm up/mobility Lunge flow / Stick flow
6min alt with a partner 8x BK squats – same weight 8x Push press – same weight 2min to reset 10min alt EMOM with partner 5x BB thrusters @45/30 2x 12min workout with a partner 4 min rest between workouts 1. E2MO2M – 3 rounds each Row 20kcal ME Burpee pull ups 2. E2MO2M- 3 rounds each Bike 20kcal ME T2B rest 1min Bonus section 1min ME air squats	6min alt with a partner 8x BK squats – same weight 8x Push press – same weight 2min to reset 10min alt EMOM with partner 4x BB thrusters – manageable 2x 12min workout with a partner 4 min rest between workouts 1. E2MO2M- 3 rounds each Row 20kcal ME Burpee 2. E2MO2M – 3 rounds each Bike 20kcal ME K2E (scale) rest 1min Bonus section 1min ME air squats

Gymnastics: Handstands and Bent Arm Strength (muscle up prep.) Phase 4

The balance is slowly coming along, and many of the regular gymnastics students are seeing the gradual improvement in their handstand line and shoulder muscle endurance. Handstands are not as simple as they sound and it takes a dedicated person to make solid progress. I’m not going to lie, the handstand is a good two-year journey to build the strength, mobility, and balance to perfect a handstand, and this is why it is going to stay in the program for the months ahead. Those of you who come to the gym to train, learn and get better will appreciate the journey.

A very common mistake in the handstand is arching the back and not opening the shoulders. It takes a good eye to notice the difference, but as we move into this next phase, your eye is going to be tested in the partner assisted handstand. Can you see the difference:

handstand_alignment

This new phase is also going to include some bent arm strength (BAS) training to help keep other aspects of your gymnastics training progressing. In a perfect world, everyone should be working on both shoulder flexion and shoulder extensions, it’s important that you know the difference, especially in gymnastics.

Shoulder flexion: If you place you arm down by your side and brace you midline, squeeze your butt and pull your bottom rib down just slightly. Slowly start to raise one arm up in front of the body, how high can you lift this arm without arching your lower back? Can you get a full 180* of shoulder flexion? Those who took part in the first month of handstand training will recall the shoulder mobility testing we did (if not, go back and check it out). (more…)

Heavy Metcon 22/2/2017

Warm it up but just enough because we have got a lot to do…

Working in teams 3

90x deadlifts -3reps max each

1800mtrs Bike -300mtrs max each

90x bench press – 3reps max each

180x laps sled push – 3 max laps each

90 pull ups – 3-6xreps max each

1800mtrs row max 300mtrs max each

90x back squats -3xresp max each

1800 Run – as a teams (600each)

90x Power cleans – 3xreps max each

CrossFit Hackney training program 20/02/17 – 26/02/17 (week 8)

Week 8 of our first 9-12 week program of 2017.

The Open is with us at the end of this week so everything in the Crossfit world goes a bit haywire. 17.1 (the first Open workout) is announced on Thursday night and your coaches will be spending hours planning how to do the WOD and boring anyone who will listen with our thoughts on the subject. We are having an Open workout twinkle on Friday night if you fancy testing yourselves or just watching, but this doesn’t mean everything else grinds to a halt, no no no. This week as well as the Open we will be testing to see how you super chargers are coming along. We are going to be asking you to lift some tin and rep ranges are the same as week 7 so you’ll know where to start and push through to some new bigger numbers.

This week’s focus

We would really like you to hit your working sets and WODs with a plan in mind. We have been here before so you know what’s coming, you know how far you’ve got to dig, you know the burn is coming, embrace. Don’t game the whole session and save it for the piece you fancy, set your stall out early and work for the whole session.

Strength – lifts

Pull ups and squats, we are hitting the 3s this week you have 8 sets to work your way up to some quality numbers. Don’t start too light and don’t take too big a jump, any gain is a gain.. You have some Dip lock outs and some negative T2B / K2E – think form and position people – make them look easy.

Volume – lifts

Deadlifts and bench press. Make all the numbers count and embrace the burn. There are some spicy WODs on these days too.

Breathing / clean days

We are starting you off with a BB complex to get you going, make sure you’re warm, your form is on point and you can go into your B.s section and really give it a good go. No misses please. Then row as if your boat was sinking.

Breathing / snatch days

As above but ride as if you here being chased by crazy zombies.

…………………………………………………………………………………

Monday

Lower body – pull / push (Volume)

Strong

Fit

Warm up / Mobility 

Lunge flow 

Warm up / Mobility 

Lunge flow 

15min E3MOM – 5sets

A1. Podium Deadlifts 4×6-8 @3110

A2. Alt rev drop lunges 4×10-12el @1010

12min EMOM – 12 sets (6 each)

B1.Odd Goblet squats 10-12 @2020

B2. Even KB swings 10-12 heavy

15min E3MOM – 5sets

A1. Podium Deadlifts 4×8-10 @3110

A2. Alt rev lunges 4×10-12el @1010

12min EMOM – 12 sets (6each)

B1.Odd Goblet squats 15 @2020

B2. Even KB swings 15 medium

16min AMRAP

Working with a partner YGIG format

50x box jump overs (max 5 each)

50x T2B (max 5 each)

50x Burpees to target (max 5 each)

50x Sit up MB passes

16min AMRAP

Working with a partner YGIG format

50x box jump step downs (max 5 each)

50x K2E (max 5 each) -scales

50x Burpees (max 5 each)

50x Sit up to clap

Tuesday

Upper body – pull / push (Strength)

Strong

Fit

Warm up / Mobility 

Lunge flow

Warm up / Mobility 

Lunge flow

16min E2MOM – 8 sets

A. Weighted Pull ups 8×3 @ 3011

12min E90sec – 8sets alt

B1. Weighted dips 4×5+ 10sec lockout @3111

B2.DB chest supported rows 4×8-10 @30X2

5mins

C. HSPU – Negatives / skills

16min E2MOM – 8 sets

A. Negative Pull ups / ring rows 8×3-5 @ 6011

12min E90sec – 8sets alt

B1. Feet on floor Dips 4×5+ 10sec lockout @3111

B2.Banded rows 4×15 @3111

5mins

C. HSPU / Headstand – skills

12mins AMRAP

Rest 45sec after each round

5 HSPU

7 KBS -Heavy

9 Double DB Thrusters – 22.5 / 15

12mins AMRAP

Rest 45sec after each round

5 Piked press up (scales)

7 KBS -Medium

9 Single DB/ KB Thrusters

Wednesday

Breathing – Cleans
Strong	Fit
Warm up / Mobility	Warm up / Mobility
8min A. 4xBB only Clean complex 5x high pull 5x power clean 5x Split Jerks 5x Front squats 5x Clean n jerk Do not set bar down during complex – rest as needed 8min E2MO2M – 4sets B 4×3-5 Cleans C. 9min E90sec – 6sets 1x clean pull @70%B 2x Power clean 3x clean	8min A. 4xBB only Clean complex 5x high pull 5x power clean 5x Push Jerks 5x Front squats 5x Clean n press Do not set bar down during complex – rest as needed 8min E2MO2M – 4sets B 4×5 PC C. 9min E90sec – 6sets 1x clean pull @60%B 2x High hang power clean 3x Power clean
16min Working in teams 3 AFAP Rowing 12/15Kcals each	16min working in teams 3 AFAP Rowing 12/15Kcals each

Thursday – gymnastics

Friday

Lower body – push / pull (Strength)

Strong

Fit

Warm up / Mobility
Squat flow

16min E2MOM – 8sets

A. Squats 8×3@ 3010 80+%

5min 4sets max

B. Strict eccentric T2B 4×4 @6011

8min EMOM – 8 sets alt legs

C.6x triple jumpers step ups

16min E2MOM – 8sets

A Squats 8×5@ 3010 70+%

5min

B.T2B skills

8min EMOM -8sets alt legs

C.10x alt 1lg step ups

12 mins – total reps

2min work 2min rest

12x T2B

ME wall ball in remaining time

12 mins- total reps

2min work 2min rest

12x K2E (scale)

ME wall ball in remaining time

Saturday

Upper body – push / pull (Volume)

Strong

Fit

Warm up / Mobility
Stick Shoulder flow

15min E3MOM – 5sets

A1. Bench press 5×8-10 @3010

A2.DB / BB BOR 5×10-12 @2012

8min EMOM – 8sets

Odd BB supine rows 4×10-12 @1010

Even BB STOH 4×10-12 @1010 @60%

15min E3MOM – 5sets

A1. Bench press 5×12-15 @3010

A2.DB BOR 5×12-15 @2012

8min EMOM – 8sets

Odd BB supine rows 4×10-12 @1010

Even BB STOH 4×10-12 @1010 @light

3x4min AMRAP work 2min rest

30xDU

20x BB Thrusters 45/30Kg

3x4min work 2min rest

60xSingles

15x BB Thrusters 30/20Kg

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility
Lunge flow / Stick flow

8min

A. 4xBB only Snatch complex

5x high pull

5x power snatch

5x OHS

5x snatch balance

5x Full snatch

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 Snatches

C. 9min E90sec 6sets

1x snatch pull

2x High hang power snatch

3x snatch

8min

A. 4xBB only Snatch complex

5x high pull

5x power snatch

5x Back squat

5x Pressing snatch balance

5x Power snatch

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 PS

C. 9min E90sec 6sets

1x Snatch grip DL

2x Snatch grip high pull

3x Power snatch

16mins- follow the leader

Working in teams 5

Bike 12kcals

20x KB walking lunges

16mins – follow the leader

Working in teams 5

Bike 10kcals

20x KB walking lunges

Heavy Metcon 15/2/2017

Warm it up – you know you want to 6mins:

10x KB swings

5x press up

10x Kb squats

5x ring rows

Working in partners

30/30 – work / rest for 6min per station

Power clean and press x5 reps

Bike x30 sec

Back Squats x5 reps

Rowing x30sec

Pull x8 (single cluster)

Sled pushing x30sec

Warm it down – you know you need to 6mins:

10x KB swings

5x press up

10x Kb squats

5x ring rows

CrossFit Hackney training program 13/02/17 – 19/02/17 (week 7)

Week 7 of our first 9-12 week program of 2017.

We have been over a lot of points over the last 6 weeks of this current training block. I have cracked on about posture, warming up properly, how your lifting numbers are compared to your bodyweight, the Whole Life Challenge (loose some KGs, gain some pull ups) repetition, repetition etc. Dave Brailsford (Sky Cycling) said that the success of British cycling was down to many factors but one of his main ideas was belief and his approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

Improvement of 1-2% in each area of your performance can gave our athletes a 10-20% improvement in overall performance: small gains across the board will add up.

This week’s focus

We are asking for some bigger lifts this week and to get into those 3rpm lifts so now is the time to tie all these bits together as above. Are you fed and watered for the workout to come? Have got all you need for the workout? Warm up well, check your movements, skills, check in with your coach re scales, do enough good warm up sets so you’re ready for your working sets, have you got your percentages worked out or a game plan in your mind? Make the most of your rest periods, keep your focus through all your reps and sets and think about how you are controlling your breathing.

Strength – lifts

Deadlifts and OH pressing are on the menu for strength this week. We have been working our way down to 8 sets over the last week so let’s start testing those numbers on the last few sets please. Be mindful of safety, ask your coach for spotting techniques and don’t get sloppy on those deadlifts. The deadlift is called a DEADlift for a reason don’t be rebounding the bars please.

Volume – lifts

Pull ups and squats are this week’s fun and games. Hunt that burn and maintain that form. On our squats we will be looking for a 10 second tempo (yes that’s 10 seconds not 8 seconds). Hold that solid strong position all the way through, don’t start trying to muscle through your reps with bad form.

Breathing / clean days

Cleans: Technique technique and a bit more technique please. On your EMOM, work hard and ensure it’s all done with form and full extension on the jumps please. When you hit your breathing workout go hard on the minutes and make the most of the rest period.

Breathing / snatch days

As above for Snatch. You snatch will build into your breathing so check your weights for the final set, don’t go heavy go smooth.

…………………………………………………………………………………

Monday

Lower body – pull / push (strength)

Strong

Fit

Warm up / Mobility 

Lunge flow 

Warm up / Mobility 

Lunge flow 

16min E2MOM – 8 sets

A. Deadlifts 8×3 @3010

12min E90sec – 8 sets (alt)

B. Double KB rack squats 4×5 @6200

C. Short BB Walking lunges 4x5el @2020

16min E2MOM -8 sets

A. Deadlifts 8×7,7,7,5,5,5,3,3 @3010

12min E90sec – 8 sets (alt)

B. KB goblet squats 4×7 @6200

C. KB Walking lunges 4x8el @2020

WOD 3x3min windows AFAP

6x Deadlifts @60% A

12x HR press up

24 DU

WOD 3x3min windows AFAP

6x Deadlifts @60% A

12x press up (scales)

48 singles

Tuesday

Upper body – pull / push (volume)

Strong

Fit

Warm up / Mobility 

Lunge flow

Warm up / Mobility 

Lunge flow

8min E2MOM -4 sets

A. BW pull ups 4×5-7+1 eccentric @10000

5min -4 sets

B. Negative HSPU 4x2eccentric (8) +2-4 kipping HSPU

6min E2MOM – 3sets

C.Dips 3×6-8+ME lock out @ 2020

6min E2MOM – 3sets

D. Horizontal ring rows 3xME @ 2020

8min E2MOM -4 sets

A. BW pull ups 4×3-5 eccentric @10000

5min Skill

B .ME headstand knee to vertical / wall walks / kick ups to HSW holds

6min E2MOM – 3sets

C. Horizontal ring rows 3xME @ 2020

6min E2MOM – 3sets

D. Dips 3×5-8 (scales) @ 2020

3x3min AMRAP plus 2min rest between rounds

15x RKB swings – heavy

9x double DB/ KB STOH

7x Pull ups

3x3min AMRAP plus 2min rest between rounds

15x RKB swings – Light

9x single KB STOH

7x Pull ups (scales)

Wednesday

Breathing – Cleans
Strong	Fit
Warm up / Mobility Squat flow	Warm up / Mobility Squat flow
12min E2MOM2 – 6sets A 12×1+1+1 clean+ high hang + power jerk increase weight through sets B. 6min E90sec -4 sets 3 clean pulls A 150%+ A C. 12mins EMOM Odd 5x Clean @70%A Even 5x High Box jumps	12min E2MOM2 – 6sets A 12×1+1+1 PC+ high hang PC + Push jerk increase weight through sets B. 6min E90sec -4 sets 5 clean pulls A 120%+ A C. 12mins EMOM Odd 5x PC clean @70%A Even 5x Box jumps step down
20mins Teams 5 P1 BIKE 1min ME distance P2 5x Burpees P3 PC and press ME 45/30 P4 5x Burpees P5 Rest	20mins Teams 5 P1 BIKE 1min ME distance P2 5x Burpees P3 PC and press ME light P4 5x Burpees P5 Rest

Thursday – gymnastics

Friday

Lower body – push / pull (Volume)

Strong

Fit

Warm up / Mobility
Squat flow

10min E2MOM – 5sets

A. Squats 5×8 +1eccentric @ 10000 70%+

5min – Min 3sets

B. T2Rings UB ME

6min E2MOM -3sets

C.BB RDL 3×10-12 @2120

6min E2MOM -3sets

D. 1 Legged squats or step ups 3×10-12el

10min E2MOM – 5sets

A. Squats 5×10 +1eccentric @ 10000 70%+

5min Skill

B. T2B (scales)

6min E2MOM -3sets

C.KB RDL 3×10-12 @2120

6min E2MOM -3sets

D. Box step ups 3×10-12el

21/15/9/7/5/3

Wall balls 9/7

V sit ups

21/15/9/7/5/3

Wall balls

Ab matt sit ups

Saturday

Upper body – push / pull (Strength)

Strong

Fit

Warm up / Mobility
Stick Shoulder flow

16min E2MOM – 8 sets

A. OH press 8×3 @3010

12min E90sec – 8 sets (alt)

B. BB BOR 4×5-7 @3101

C. Paused bench press 4×5-7 @3110

16min E2MOM – 8 sets

A. OH press 8×8,8,6,6,6,4,4,4 @3010

12min E90sec – 8 sets (alt)

B. KB BOR 4×7-9 @3101

C. Paused bench press 4×7-9 @3110

12min Working with a Partner in a YGIG – work up the ladder

2x BB thrusters @45/30

2x Pull ups

4x BB thrusters @45/30

4x Pull ups

12min Working with a Partner in a YGIG – work up the ladder

2x BB thrusters @45/30

2x Pull ups (scales)

4x BB thrusters @45/30

4x Pull ups

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility
Lunge flow

12min E2MO2M – 6sets

A 12×1+1+1 Snatch+ high hang + OHS

Increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 150% A (high)

C. 6mins- EMOM

3x Snatch @60%A

rest 3 mins

D. 6mins -EMOM

5x Power snatch @50%A

12min E2MO2M – 6sets

A 12×1+1+1 PS+ high hang PS + OHS

Increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 120% A (high)

C. 6mins- EMOM

3x Power Snatch @60%A

rest3 mins

D. 6mins -EMOM

5x High hang Power snatch @50%A

6min AMRAP

10x Snatch grip DL @MX 40/25

10x high hang power snatch @MX 40/25

10x back squats @Mx 40/25

6min AMRAP

10x Snatch grip DL @light

-bars

10x high hang power snatch @light -bars

10x back squats @light

-bars

Heavy Metcon 8/2/2017

Warm up and mobilize well because your going to be moving a lot of metal.

working in teams of 3 in a follow the leader format

A. 24mins

3x deadlifts @ 150%+BW

3x Bench press @ 90%+ BW

B. 12mins

6el x KBWalking lunges @ 50%BW

6x Dips

c. 6 mins

12x KB swings

12x press ups

CrossFit Hackney training program 06/02/17 – 12/02/17 (week 6)

Week 6 of our first 9-12 week program of 2017.

We are beginning to build our way to the Crossfit Open and have been throwing some testing (as in hard work) workouts your way. Some have been long and gassy (although 5min on a rower or bike isn’t really that long folks), some have been timed some have been heavy but we are hoping all have been fun.

You will have noticed by now that there is a degree of repetition. In some cases it’s obvious, in others it’s a bit more subtle and hidden in varied rep ranges, time frames and formats. I crack on a lot about this and did again in our last training blog. Repetition is king, grinding those positions, building muscle memory. This builds intuitive patterns of behaviour so when you do get gassed you can maintain that form as second nature – you don’t need to think knees out, chest up, grip the bar, you’ll just do it. If you watch any of the tip top tip CF athletes (Fronnig, Briggs, Fraser and the Icelandic ladies Sara, Anna or Katrina) almost every repetition is the same smooth, strong and consistent.

This week’s focus

Smooth it out in every rep, including those warm up reps – every rep matters. Think about how you’re setting yourself up for your training: where can you save time in your WODs? Do you know where all your stuff is for your WOD? Have you a clear path to and from your bar? Are you going to crash into people?

Strength – lifts

You’re going to be focussing your super hero strength this week on your pull ups and your back squats. We are looking for some good solid numbers this week – our rep ranges are down into the 3-6 range so get those warm up sets in and build the weight through your sets, there shouldn’t be missed reps

Volume – lifts

It’s back to deadlifts and pressing for our volume lifts this week, keep these smooth, stick to your tempos and embrace the burn.

Breathing / clean days

Our cleans focus is still very much form based, working on building continuous quality repetition with some explosive pieces. The breathing workout is an extension to the main workout to really test how you hold your form.

Breathing / snatch days

Snatch as above. The WOD is planned with some good amount of rest, 1:3 work to rest ratio so when you’re working – pedal to the metal please.

…………………………………………………………………………………

Monday

Lower body – pull / push (Volume)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

8min E2MOM – 4sets

A. Podium deadlifts 4×6-8 @3110

12min E90sec – 8 sets

B1 Goblet squats 4×12-15 @2010

B2 Alt rev drop lunges 4×10-12el @1010

8min E2MOM – 4sets

A. Podium deadlifts 4×6-8 @5110

12min E90sec – 8 sets

B1 Goblet squats 4×15-17 @2010

B2 Alt rev lunges 4×10-12el @1010

WOD 12min EMOM alt with partner

5x T2B

5x deadlifts @70% A

5x burpees

WOD 12min EMOM alt with partner

5x K2E (scales)

5x deadlifts @60% A

5x burpees

Tuesday

Upper body – pull / push (Strength)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

12min E2MOM – 6 sets

A. Weighted Pull ups 6×3-5 @ 4012

12min E90sec – 8sets alt

B1.Weighted ring dips 4×5+ 10sec lockout @3111

B2.DB chest supported rows 4×8-10 @30X2

5mins

C HSPU – skills

12min E2MOM – 6 sets

A. Negative Pull ups 6×3-5 @ 6012

12min E90sec – 8sets alt

B1.feet on floor dips 4×5+ 10sec lockout @3111

B2.Banded rows 4×15-20 @2020

5mins

C Headstand / HSPU – skills

10min follow sequence

3x HSPU

6x RKBS (heavy)

6x HSPU

12x RKBS

9x HSPU

18x RKBS

10min follow sequence

3x Pike press ups

6x RKBS (medium)

6x Pike press ups

12x RKBS

9x Pike press ups

18x RKBS

Wednesday

Breathing – Cleans

Strong

Fit

Warm up / Mobility

Squat flow

Warm up / Mobility

Squat flow

18min E90sec – 8sets

A 12×1+1+1 clean+ high hang + power jerk increase weight through sets

B. 6min E90sec – 4sets

3x MH box jumps step down

C. 6min E90sec -4 sets

3 clean pulls A 150% A

18min E90sec – 8sets

A 12×1+1+1 PC + high hang PC + push jerk increase weight through sets as form allows

B. 6min E90sec – 4sets

3x MH box jumps step down

C. 6min E90sec -4 sets

3 clean pulls A 120% A

20min AMRAP Plus 1 rep each round on BB complex

1x Clean pull @60% A

1x power clean

1x front squats

1x push Jerks

20 DU

20min AMRAP Plus 1 rep each round on BB complex

1x Clean pull @50% A

1x power clean

1x front squats

1x push press

40 singles

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 6×5,5,5,3,3,3@ 3010 70-80%

5min – 4 sets max

B. T2B 4xUB ME

12min E90sec – 8sets alt

C1 KB walking lunges 4×8-10 @2020

C2 1 1/4 BB squats 4×6-8 @2020

12min E2MOM – 6sets

A Squats 6×8,8,8,6,6,6 @ 3010 70-80%

5min – 4 sets max

B. T2B Skills

12min E90sec – 8sets alt

C1 KB walking lunges 4×12-15 @2020

C2 1 1/4 Goblet squats 4×10-12 @2020

10mins AMRAP

50x Pull ups

75x Press ups

100x air squats

In the remaining time AMRAP

“CINDY”

10mins AMRAP

50x Ring rows

75x Press ups (scales)

100x air squats

In the reaming time AMRAP

“Mini CINDY”

Saturday

Upper body – push / pull (Volume)

Strong

Fit

Warm up / Mobility

Stick Shoulder flow

Warm up / Mobility

Stick Shoulder flow

A. 8min E2MOM – 4sets

A Bench press 4×10-12 @3010

12min E90sec – 8 sets

B1 BB supine rows 4xME @1010

B2 BB STOH 4xME @1010 @40/30kg

4min

C. Accumulate ME press up ring lockout

8min E2MOM – 4sets

A Bench press 4×12-15 @3010

12min E90sec – 8 sets

B1 BB supine rows 4xME @1010

B2 BB STOH 4xME @1010 @ medium / light

4min

C. Accumulate ME FLR

6x2min rounds

15x wall balls

45x DU

6x2min rounds

12x wall balls

90x singles

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

18min E90sec – 8sets

A 12×1+1+1 Snatch+ high hang + OHS increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 150% A

C 6min E90sec -4 sets

4x Vertical jumps @ BW

4 clean pulls A 140% B

18min E90sec – 8sets

A 12×1+1+1 PS + high hang PS + Front squats incresae weight through sets

B. 6min E90sec -4 sets

7x Snatch grip Halting DL @ 120% A

C 6min E90sec -4 sets

4x Vertical jumps @ BW

4 clean pulls A 120% B

Teams 4 Follow the leader

21/15/9

Rowing

Thrusters 45/30

When P1 finishes on rower P2 starts on Rower etc

Teams 4 Follow the leader

21/15/9

Rowing

Thrusters – medium

When P1 finishes on rower P2 starts on Rower etc

Monday

Strength day (push/pull)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

18 min E3MOM – 6sets

A1. Back squats 6×5-7 @3010

A2. Pull ups 6×6-8 @ 3101

10min E2MOM -5sets B1. RFE split squats 3x-6-8el @2201 B2. BB BOR 3×10-12 @2020

18 min E3MOM – 6sets

A1. Back squats 6×8-10 @3010

A2. Negative Pull ups 6×4-6 @ 4011

10min E2MOM -5sets

B1. FFE split squats 3x-10-12el @2201

B2. KB / DB BOR 3×15 @2020

4x4min with 1 min rest between rounds

5x wall balls

40xDU

10x wall balls

30x DU

15x wall balls

20x Du

20x wall balls

10 DU

4x4min with 1 min rest between rounds

5x wall balls

80xSingles

10x wall balls

60x Singles

15x wall balls

40x Singles

20x wall balls

20 Singles

Tuesday

Olympic day (snatch)

Strong

Fit

Warm up / Mobility

Stick mobility

Warm up / Mobility

Stick mobility

8min

A. 4xBB only Snatch complex

5x Snatch high pull

5x power snatch

5x OHS

5x snatch balance

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 Snatches

9min E90sec 6sets @60% B

1x snatch pull

2x Power snatch

3x snatch

8min

A. 4xBB only Snatch complex

5x Snatch high pull

5x power snatch

5x OHS -Best you can do

5x Pressing snatch balance

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×5 PSnatches

9min E90sec 6sets @60% B

3x snatch grip DL

3x DB Thrusters

Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds

Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds

Wednesday

Breathing (Momentum monster mash)

Strong

Fit

Warm up/mobility

Lunge flow

Warm up/mobility

Lunge flow

6min alt with a partner

12x Goblet squats -medium

6x Ring rows

10min E2MOM -5sets

B1. RFE split squats 3x-6-8el @2201

B2. BB BOR 3×10-12 @2020