CrossFit Hackney training program 13/03/17 – 20/03/17 (week 11)
Week 11 of our first 12 week program of 2017.
The third round of the Open is already with us – they seem to be coming around faster than Josh’s bad jokes but maybe a little bit more interesting (or maybe not). The good news is we ain’t going to be using dumbbells this weekend. 17.3 is:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
This week’s focus –
Our focus is the same as last week: build and use the knowledge and gains you’ve made over this block and put them to use. Form, repetition, confidence and belief are your buzz words.
Strength days –
Back squats and deadlifts are our strength movements with pull ups and dips being our volume movements. You’ve all been here before with this one so let’s make it solid and strong – think into the muscle you’re working and embrace the burn.
Olympic days –
We are giving you a 15 min window this week to establish a solid 3rpm for the day, not too many misses please we stress this as we want to practise positive form not negative missed reps. There is a nice little WOD from the CF Open from 2011 and a juicy little 3 way workout later in the week.
Momentum monster mash –
So you’re getting the hang of these days, you have got yourselves a bit of a longer chipper style workout and a hot and sweaty team workout to finish the week – be brave you know you’ve got it in you.
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Monday
Strength day (push/pull) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18 min E3MOM – 6setsA1. Back squats 6×3-5 @3010A2. Pull ups 6×5-7 @ 300112min E3MOM -4setsB1. RFE split squats 3x-10el @2201B2. BB BORs 3×10 @2020 |
18 min E3MOM – 6setsA1. Back squats 6×5-7 @3010A2. Negative Pull ups 6×3-5 @ 601112min E3MOM -4setsB1. FFE split squats 3x-10el @2201B2. KB / DB BORs 3×10 @2020 |
6×2 min roundsadd 1 rep to HSPU and 4 reps to GS each round4x HSPU8x Goblet squats – heavy5x HSPU12xGoblet squats – heavy6x HSPU16x Goblet squats – heavyetc |
6×2 min roundsadd 1 rep to Pikes and 2 reps to GS each round4x Piked press up (scales)8x Goblet squats – light5x Piked press up (scales)12x Goblet squats6xPiked press up (scales)16x goblet squatsetc |
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 needed15min to establish 3RPm for dayB. 3x Full Snatches |
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 needed15min to do -5setsB. 5×5 Power Snatches – build weightNO MISSES |
CF open workout 11.2AMRAP 15 minutes:9 Deadlifts 70/4512 Press up15 Box jumps |
CF open workout 11.2AMRAP 15 minutes:9 Deadlifts 70/4512 Press up (scale)15 Box jump step down |
Wednesday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
8min EMOM – warm upOdd.10x BB squats- increase weightEven. 10x push press -increase weightWarm up for WORKOUT5 rounds AFAP rest 2min after each round20 burpees20 Thrusters 45/3020 T2B60 DU |
8min EMOM – warm upOdd.10x BB squatsEven. 10x Push pressWarm up for WORKOUT4 rounds AFAP rest 2min after each round20 burpees20 Thrusters 30/2020 Knee raises (scales)100 singles |
Thursday – gymnastics
Friday
Strength day (pull/push) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
18 min E3MOM – 6setsA1. Deadlifts 6×5-7 @3010A2. Dips 6×57 @ 310112min E3MOM -4setsB1. Walking lunges 3x-10el @2020B2. BB OH press 3×10 @2020 |
18 min E3MOM – 6setsA1. Deadlifts 6×7-9 @3010A2. feet on floor Dips 6×5-7 @ 310112min E3MOM -4setsB1. Walking lunges 3x-10el @2020B2. DB OH press 3×12 @2020 |
4 rounds10 Pull ups10 DB /KB manmakers 22.5/15Evening Class – Crossfit Open workout 17.4 |
4 rounds10 Ring rows10 DB /KB STOH – manageable10 burpeeEvening Class – Crossfit Open workout 17.4 |
Saturday
Olympic day (clean) |
|
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 needed15min to establish 3rpm clean and press for dayB. 3 clean n jerk |
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 needed15min to do – 5setsB. 5×5 Power clean n press |
16min working in teams 3 follow leaderRow 10/15kcaslME BB power cleans 45/30 whist partner rows Kcals then rest |
16min working in teams 3 follow leaderRow 10/15kcaslME BB power cleans -light whist partner rows Kcals then rest |
Sunday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
8min work8x goblet squats8x Ring rows8x KB swings8x press ups5 rounds each working in waves of 3 follow the leaderRow 15/20kcals5 KB /DB manmakers 22.5 / 12.5rest 2 mins3 rounds each working in waves of 3 follow the leader60 DU10 DB GTOHrest 2mins1 rounds working in waves of 3 follow the leader30 DB squat cleans |
8min work8x goblet squats8x Ring rows8x KB swings8x press ups5 rounds each working in waves of 3 follow the leaderRow 15/20kcalsl5 DB manmakers -managablerest 2 mins3 rounds each working in waves of 3 follow the leader100 DU10 plate GTOHrest 2mins1 rounds working in waves of 3 follow the leader40 plate squats each |