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

Posted 3rd February 2017 by Geoff Stewart

Crossfit

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