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.
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Monday
Lower body – pull / push (Volume) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
15min E3MOM – 5setsA1. Podium Deadlifts 4×6-8 @3110A2. Alt rev drop lunges 4×10-12el @101012min EMOM – 12 sets (6 each)B1.Odd Goblet squats 10-12 @2020B2. Even KB swings 10-12 heavy |
15min E3MOM – 5setsA1. Podium Deadlifts 4×8-10 @3110A2. Alt rev lunges 4×10-12el @101012min EMOM – 12 sets (6each)B1.Odd Goblet squats 15 @2020B2. Even KB swings 15 medium |
16min AMRAPWorking with a partner YGIG format50x box jump overs (max 5 each)50x T2B (max 5 each)50x Burpees to target (max 5 each)50x Sit up MB passes |
16min AMRAPWorking with a partner YGIG format50x box jump step downs (max 5 each)50x K2E (max 5 each) -scales50x Burpees (max 5 each)50x Sit up to clap |
Tuesday
Upper body – pull / push (Strength) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
16min E2MOM – 8 setsA. Weighted Pull ups 8×3 @ 301112min E90sec – 8sets altB1. Weighted dips 4×5+ 10sec lockout @3111B2.DB chest supported rows 4×8-10 @30X25minsC. HSPU – Negatives / skills |
16min E2MOM – 8 setsA. Negative Pull ups / ring rows 8×3-5 @ 601112min E90sec – 8sets altB1. Feet on floor Dips 4×5+ 10sec lockout @3111B2.Banded rows 4×15 @31115minsC. HSPU / Headstand – skills |
12mins AMRAPRest 45sec after each round5 HSPU7 KBS -Heavy9 Double DB Thrusters – 22.5 / 15 |
12mins AMRAPRest 45sec after each round5 Piked press up (scales)7 KBS -Medium9 Single DB/ KB Thrusters |
Wednesday
Breathing – Cleans |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8minA. 4xBB only Clean complex5x high pull5x power clean5x Split Jerks5x Front squats5x Clean n jerkDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 CleansC. 9min E90sec – 6sets1x clean pull @70%B2x Power clean3x clean |
8minA. 4xBB only Clean complex5x high pull5x power clean5x Push Jerks5x Front squats5x Clean n pressDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×5 PCC. 9min E90sec – 6sets1x clean pull @60%B2x High hang power clean3x Power clean |
16minWorking in teams 3 AFAPRowing 12/15Kcals each |
16minworking in teams 3 AFAPRowing 12/15Kcals each |
Thursday – gymnastics
Friday
Lower body – push / pull (Strength) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
16min E2MOM – 8setsA. Squats 8×3@ 3010 80+%5min 4sets maxB. Strict eccentric T2B 4×4 @60118min EMOM – 8 sets alt legsC.6x triple jumpers step ups |
16min E2MOM – 8setsA Squats 8×5@ 3010 70+%5minB.T2B skills8min EMOM -8sets alt legsC.10x alt 1lg step ups |
12 mins – total reps2min work 2min rest12x T2BME wall ball in remaining time |
12 mins- total reps2min work 2min rest12x K2E (scale)ME wall ball in remaining time |
Saturday
Upper body – push / pull (Volume) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
15min E3MOM – 5setsA1. Bench press 5×8-10 @3010A2.DB / BB BOR 5×10-12 @20128min EMOM – 8setsOdd BB supine rows 4×10-12 @1010Even BB STOH 4×10-12 @1010 @60% |
15min E3MOM – 5setsA1. Bench press 5×12-15 @3010A2.DB BOR 5×12-15 @20128min EMOM – 8setsOdd BB supine rows 4×10-12 @1010Even BB STOH 4×10-12 @1010 @light |
3x4min AMRAP work 2min rest30xDU20x BB Thrusters 45/30Kg |
3x4min work 2min rest60xSingles15x BB Thrusters 30/20Kg |
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
8minA. 4xBB only Snatch complex5x high pull5x power snatch5x OHS5x snatch balance5x Full snatchDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 SnatchesC. 9min E90sec 6sets1x snatch pull2x High hang power snatch3x snatch |
8minA. 4xBB only Snatch complex5x high pull5x power snatch5x Back squat5x Pressing snatch balance5x Power snatchDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 PSC. 9min E90sec 6sets1x Snatch grip DL2x Snatch grip high pull3x Power snatch |
16mins- follow the leaderWorking in teams 5Bike 12kcals20x KB walking lunges |
16mins – follow the leaderWorking in teams 5Bike 10kcals20x KB walking lunges |