CrossFit Hackney training program 06/03/17 – 12/03/17 (week 10)
Week 10 of our first 9-12 week program of 2017.
It’s week 2 of the Open and 17.2 – another Dave Castro masterpiece – has been thrown our way.
WORKOUT 17.2 Rx’d
Complete as many rounds and reps as possible in
12 minutes of: 2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb / 22.5kg. dumbbells F 35-lb / 15kg. dumbbells
We have seen some bodies pushed to those red lines and some not so much but it’s been a good effort all around. You guys seem to be working hard building form, quality repetitions and pacing yourselves through the whole session (with the odd exception).
This week’s focus –
Our focus is pretty simple and constant through last week, this week and the remaining weeks of this training block. Build and use the knowledge and gains you’ve made over this block and put them to some use. Form, repetition, confidence and belief are your buzz words. This week’s homework is to watch this really useful TED Ed video on how to practise effectively its all about repetition, repetition and repetition I even bore myself.
Strength days –
Pull ups and dips are our strength movements with squats and deadlifts being our volume movements. Challenge yourselves with some extra kilos and upscale if you feel it’s in the tank.
Olympic days –
Work through your warm up solidly and steadily: you have your 8min BB complex to get you flowing, then build into your sets with an eye to form. You’ll be getting some rest during your WODs on these days, make sure you earn it and make sure you need it.
Momentum monster mash –
You need to be organised and focused for your monster mash sessions: look at the whole session before you start. We would like you move smoothly through the whole session, there is enough rest and recovery planned so you should be ready to move when it’s your turn.
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Monday
Strength day (push/pull) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18 min E3MOM – 6setsA1. Pull ups 6×3-5 @3010A2. Back squats 6x 8-10 @ 31019min E3MOM -3setsB1. BB BORs 3×6-8 @2020B2. 1lg squats 3×8-10 @1010 |
18 min E3MOM – 6setsA1. Negative Pull ups 6×3-5 @6011A2. Back squats 6x 12-15 @ 20209min E3MOM -3setsB1. DB/KB BORs 3×10-12 @2020B2. Step ups 3×8-10el @1010 |
8 rounds working with a partner alt E2MOM (4each)3-5x MU or 8x pull ups and dips8x Over box jumps |
8 rounds working with a partner alt E2MOM (4each)8x ring rows and press ups8x Box jumps step downs |
Tuesday
Olympic day (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 needed6min E2MO2M – 3setsB. 3×3-5 high hang Snatches6min E2MO2M – 3setsC. 3×3-5 snatches6min E2MO2M – 3setsD. 3×3-5 OHS |
8minA. 4xBB only Snatch complex5x high pull5x power snatch5x OHS- as form allows5x Pressing snatch balance5x Power snatchDo not set bar down during complex – rest as needed6min E2MO2M – 3setsB. 3×3-5 high hang Power snatches6min E2MO2M – 3setsC. 3×3-5 Power snatches6min E2MO2MD. 3×10-12 KB rack carry squats |
10 mins AMRAP100 DU10xSingle arm DB snatches 22.5 / 15 |
10 mins AMRAP200 Singles20x Plate GTOH -15 /10kg |
Wednesday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
4min EMOM- warm up10x KB squats5 x press up4min EMOM – warm up10x KB swings5x Pull ups /ring rows12 mins alt exercise – Partner6×6 deadlifts – heavy6×6 dips- 4010reset 3mins12 mins alt- Partner6x power cleans 50/356x burpees over bar jumpsrest 3mins12 mins alt-Partner alt each exercise12xAKB swings -heavy6x Press ups12x KB squats -heavy6x Pull up /ring rows |
4min EMOM- warm up10x KB squats5 x press up4min EMOM – warm up10x KB swings5x ring rows12 mins alt- Partner6×6 deadlifts – manageable6×6 feet on floor dips (scales)reset 3mins12 mins alt- Partner8x power cleans 30/156x burpeesrest 3mins12 mins alt-Partner alt each exercise12x RKB swings -medium6x Press ups12x KB squats -medium6x ring rows |
Thursday – gymnastics
Friday
Strength day (pull/push) |
|
Strong |
Fit |
18 min E3MOM – 6setsA1. Weighted Dips 6×3-5 @3011A2. Deadlifts 6×8-10 @ 310110min E2MOM -5setsB1. BB benchPress 3x-6-8 @3010B2. Alt rev drop lunges 3×8-10el @1010 |
18 min E3MOM – 6setsA1. Feet on floor Dips 6×5-7 @3011A2. Deadlifts 6×10-12 @ 202010min E2MOM -5setsB1. BB benchPress 3x-8-10 @3010B2. Alt rev lunges 3×8-10el @1010 |
16mins EMOM wrk/rst alt with partner5x Deadlifts 110/75kgME T2BEvening class Crossfit Open workout 17.3 |
16mins EMOM wrk/rst alt with partner5x Deadlifts – moderateME V sit / double crunchEvening class Crossfit Open workout 17.3 |
Saturday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
8minA. 4xBB only Clean complex5x Cleanhigh pull5x power Clean5x Push press / push jerks5x Back squat5x clean n pressDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 Clean and JerksC. 9min E90sec 6sets1x Clean pull2x Power clean3x Clean n Press |
8minA. 4xBB only Clean complex5x Cleanhigh pull5x power Clean5x Push press / push jerks5x Back squat5x clean n pressDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 Power clean and JerksC. 9min E90sec 6sets1x Clean pull2x Power clean3x front squats |
Teams 3×5 In a fight gone bad style 15mins1. Bike – mtrs2. BB STOH – 45/303.Burpees4. KB SDHP 24/205. Rest |
Teams 3×5 In a fight gone bad style 15mins1. Bike – mtrs2. BB STOH – 30/203.Burpees4. KB SDHP 20/165. Rest |
Sunday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
4min EMOM – warm up8x BB squats8x BB push press4min alt with – warm up5x Thrusters -mediumCrossfit workout 15.5CrossFit 15.5 is as follows:For Time:27 Calorie Row27 Thrusters (45/30)21 Calorie Row21 Thrusters15 Calorie Row15 Thrusters9 Calorie Row9 Thrusters |
4min EMOM – warm up8x BB squats8x BB push press4min alt with – warm up5x Thrusters -lightCrossfit workout 15.5CrossFit 15.5 is as follows:For Time:27 Calorie Row27 Thrusters (45/30) or lighter21 Calorie Row21 Thrusters15 Calorie Row15 Thrusters9 Calorie Row9 Thrusters |