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CrossFit Hackney training program 13/03/17 – 20/03/17 (week 11)

Posted 10th March 2017 by Geoff Stewart

Crossfit
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.

…………………………………………………………………………………

Monday

Strength day (push/pull)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

18 min E3MOM – 6sets

A1. Back squats 6×3-5 @3010

A2. Pull ups 6×5-7 @ 3001

 

12min E3MOM -4sets

B1. RFE split squats 3x-10el @2201

B2. BB BORs 3×10 @2020

18 min E3MOM – 6sets

A1. Back squats 6×5-7 @3010

A2. Negative Pull ups 6×3-5 @ 6011

 

12min E3MOM -4sets

B1. FFE split squats 3x-10el @2201

B2. KB / DB BORs 3×10 @2020

 

6×2 min rounds

add 1 rep to HSPU and 4 reps to GS each round

 

4x HSPU

8x Goblet squats – heavy

 

5x HSPU

12xGoblet squats – heavy

 

6x HSPU

16x Goblet squats – heavy

 

etc

6×2 min rounds

add 1 rep to Pikes and 2 reps to GS each round

 

4x Piked press up (scales)

8x Goblet squats – light

 

5x Piked press up (scales)

12x Goblet squats

 

6xPiked press up (scales)

16x goblet squats

 

etc

Tuesday

Olympic day (snatch)

Strong

Fit

Warm up / Mobility

 

Warm up / Mobility

 

8min

A. 4xBB only Snatch complex

5x high pull

5x power snatch

5x OHS

5x snatch balance

5x Full snatch

Do not set bar down during complex – rest as needed

 

15min to establish 3RPm for day

B. 3x Full Snatches

8min

A. 4xBB only Snatch complex

5x high pull

5x power snatch

5x OHS -as form allows

5x pressing snatch balance

5x Power snatch

Do not set bar down during complex – rest as needed

 

15min to do -5sets

B. 5×5 Power Snatches – build weight

NO MISSES

CF open workout 11.2

AMRAP 15 minutes:

 

9 Deadlifts 70/45

12 Press up

15 Box jumps

CF open workout 11.2

AMRAP 15 minutes:

 

9 Deadlifts 70/45

12 Press up (scale)

15 Box jump step down

Wednesday

Breathing (Momentum monster mash)

Strong

Fit

Warm up/mobility

 

Warm up/mobility

 

8min EMOM – warm up

Odd.10x BB squats- increase weight

Even. 10x push press -increase weight

 

Warm up for WORKOUT

 

5 rounds AFAP rest 2min after each round

20 burpees

20 Thrusters 45/30

20 T2B

60 DU

8min EMOM – warm up

Odd.10x BB squats

Even. 10x Push press

 

Warm up for WORKOUT

 

4 rounds AFAP rest 2min after each round

20 burpees

20 Thrusters 30/20

20 Knee raises (scales)

100 singles

 


Thursday – gymnastics

 

Friday

Strength day (pull/push)

Strong

Fit

Warm up/mobility

 

Warm up/mobility

18 min E3MOM – 6sets

A1. Deadlifts 6×5-7 @3010

A2. Dips 6×57 @ 3101

 

12min E3MOM -4sets

B1. Walking lunges 3x-10el @2020

B2. BB OH press 3×10 @2020

18 min E3MOM – 6sets

A1. Deadlifts 6×7-9 @3010

A2. feet on floor Dips 6×5-7 @ 3101

 

12min E3MOM -4sets

B1. Walking lunges 3x-10el @2020

B2. DB OH press 3×12 @2020

4 rounds

10 Pull ups

10 DB /KB manmakers 22.5/15

 

Evening Class – Crossfit Open workout 17.4

4 rounds

10 Ring rows

10 DB /KB STOH – manageable

10 burpee

 

Evening Class – Crossfit Open workout 17.4

 

Saturday

Olympic day (clean)

Strong

Fit

Warm up/mobility

Warm up/mobility

 

8min

A. 4xBB only Clean complex

5x Cleanhigh pull

5x power Clean

5x Push press / push jerks

5x Back squat

5x clean n press

Do not set bar down during complex – rest as needed

 

15min to establish 3rpm clean and press for day

B. 3   clean n jerk

8min

A. 4xBB only Clean complex

5x Cleanhigh pull

5x power Clean

5x Push press / push jerks

5x Back squat

5x clean n press

Do not set bar down during complex – rest as needed

 

15min to do – 5sets

B. 5×5 Power clean n press

16min working in teams 3 follow leader

Row 10/15kcasl

ME BB power cleans 45/30 whist partner rows Kcals then rest

16min working in teams 3 follow leader

Row 10/15kcasl

ME BB power cleans -light whist partner rows Kcals then rest

 

Sunday

Breathing (Momentum monster mash)

Strong

Fit

Warm up/mobility

 

Warm up/mobility

 

8min work

8x goblet squats

8x Ring rows

8x KB swings

8x press ups

 

5 rounds each working in waves of 3 follow the leader

Row 15/20kcals

5 KB /DB manmakers 22.5 / 12.5

rest 2 mins

3 rounds each working in waves of 3 follow the leader

60 DU

10 DB GTOH

rest 2mins

1 rounds working in waves of 3 follow the leader

30 DB squat cleans

 

8min work

8x goblet squats

8x Ring rows

8x KB swings

8x press ups

 

5 rounds each working in waves of 3 follow the leader

Row 15/20kcalsl

5 DB manmakers -managable

rest 2 mins

3 rounds each working in waves of 3 follow the leader

100 DU

10 plate GTOH

rest 2mins

1 rounds working in waves of 3 follow the leader

40   plate squats each