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.
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Monday
Strength day (push/pull) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18 min E3MOM – 6setsA1. Back squats 6×5-7 @3010A2. Pull ups 6×6-8 @ 3101
10min E2MOM -5sets
|
18 min E3MOM – 6setsA1. Back squats 6×8-10 @3010A2. Negative Pull ups 6×4-6 @ 401110min E2MOM -5setsB1. FFE split squats 3x-10-12el @2201B2. KB / DB BOR 3×15 @2020 |
4x4min with 1 min rest between rounds5x wall balls40xDU10x wall balls30x DU15x wall balls20x Du20x wall balls10 DU |
4x4min with 1 min rest between rounds5x wall balls80xSingles10x wall balls60x Singles15x wall balls40x Singles20x wall balls20 Singles |
Tuesday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up / MobilityStick mobility |
Warm up / MobilityStick mobility |
|
8minA. 4xBB only Snatch complex5x Snatch high pull5x power snatch5x OHS -Best you can do5x Pressing snatch balanceDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×5 PSnatches9min E90sec 6sets @60% B3x snatch grip DL3x 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 |
Wednesday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobilityLunge flow |
Warm up/mobilityLunge flow |
6min alt with a partner12x Goblet squats -medium6x Ring rowsrest 2 min and reset6min alt with a partner12x KB swings6x press ups5min SkillsHSPU – 12x kick ups to 6sec negative6min AMRAP6x HSPU12x RKB (heavy)rest 3mins6mins AMRAP6x C2B Pull ups12x Goblet squats (heavy)rest 3mins6mins AMRAP6x T2B12xBurpees to target |
6min alt with a partner12x Goblet squats -light6x Ring rowsrest 2 min and reset6min alt with a partner12x KB swings6x press ups5min SkillsHSPU / headstands / wall walks6min6x Pike press ups (scales)12x RKB (medium)rest 3mins6mins6x Ring rows ( pul up scales)12x Goblet squats (medium)rest 3mins6mins6x K2E12xBurpees |
Thursday – gymnastics
Friday
Strength day (pull/push) |
|
Strong |
Fit |
Warm up/mobilitySquat flow |
Warm up/mobilitySquat flow |
18 min E3MOM – 6setsA1. Deadlifts 6×3-5 @3010A2. Dips 6×8-10 @ 310110min E2MOM -5setsB1. Walking lunges 3x-6-8el @2201B2. DB/BB OH press 3×8-10 @2020 |
18 min E3MOM – 6setsA1. Deadlifts 6×5-7 @3010A2. Scaled Dips 6×8-10 @ 310110min E2MOM -5setsB1. Walking lunges 3x-8-12el @2201B2. DB/BB OH press 3×10-12 @2020 |
14minAlt with partner EMOM5x HSPUME RKBS – heavyMax reps (loser tidies up)Evening class CF open 17.2 |
14minAlt with partner EMOM5x Piked box press upsME RKBS – MediumMax reps (loser tidies up)Evening class CF open 17.2 |
Saturday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up/mobilityStick shoulder flow |
Warm up/mobilityStick shoulder flow |
8minA. 3-4xBB only Clean complex5x Clean high pull5x power Clean5x Push press / push jerks5x Back squat5x clean n pressDo not set bar down during complex.8min E2MO2M – 4setsB 4×3-5 Clean and JerksC. 8min EMOM 8sets alt @60%BOdd 3x Vertical jumpsEven 3x Clean high pull |
8minA. 3-4xBB only Clean complex5x Clean high pull5x power Clean5x Push press / push jerks5x Back squat5x clean n pressDo not set bar down during complex.8min E2MO2M – 4setsB 4×5 Power clean and JerksC. 8min EMOM 8sets at @60%BOdd 3x Vertical jumpsEven 3x Clean high pull |
12min working up the ladder plus 2 and 8 reps each round2x Squat clean to thruster8x DU4x Squat clean to thruster16x DU6x Squat clean to thruster24x DU8x Squat clean to thruster32x DU |
12min working up the ladder plus 2 and 8 reps each round2x Power clean to thruster8xsingles4x Power clean to thruster16x singles6x Power clean to thruster24x singles8x Power clean to thruster32x Singles |
Sunday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobilityLunge flow / Stick flow |
Warm up/mobilityLunge flow / Stick flow |
6min alt with a partner8x BK squats – same weight8x Push press – same weight2min to reset10min alt EMOM with partner5x BB thrusters @45/302x 12min workout with a partner 4 min rest between workouts1. E2MO2M – 3 rounds eachRow 20kcalME Burpee pull ups2. E2MO2M- 3 rounds eachBike 20kcalME T2Brest 1minBonus section1min ME air squats |
6min alt with a partner8x BK squats – same weight8x Push press – same weight2min to reset10min alt EMOM with partner4x BB thrusters – manageable2x 12min workout with a partner 4 min rest between workouts1. E2MO2M- 3 rounds eachRow 20kcalME Burpee2. E2MO2M – 3 rounds eachBike 20kcalME K2E (scale)rest 1minBonus section1min ME air squats |