CrossFit Hackney training program 20/03/17 – 26/03/17 (week 12)
Finally week 12 of our 12 week program of 2017.
Week 4 of the Open is upon us and 17.4 is looking like a grinder. The blood has been wiped off the bars and the floor has been cleaned again for another classic CrossFit workout is coming your way.
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 81k /61kg
55 wall-ball shots, 9kg. ball to 10-ft. target / 6kg
55-calorie row
55 handstand push-ups
This is the final week of our 12 week training phase and we would like to give you all a big hand, chest pumps, slaps on backs and other means of congratulation which are in vogue at present. Don’t forget we at Momentum want you to work hard, get results and enjoy what you do. Next week we are going into a new phase which we are calling Barbara. check her out and welcome her into your life.
This week’s focus –
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.
Strength days –
Pull ups and dips are our strength movements with squats and deadlifts being our volume moments. Let’s all please have a go at the pull ups please. This is where you need that belief system to kick in. You’ve got a tasty Open workout from 2012 to start your week.
Olympic days –
We are giving you another 15 min window this week to establish a solid 3rpm for the day. How did it go last week? Did you build up too fast or too slow? Did you have too many misses? Let’s try again. Not too many misses please, we stress this as we want to practise positive form not negative missed reps.
Momentum monster mash –
So you now know what’s going on and what is coming your way. You have a juicy little number on Wednesday – keep a track of your rep numbers as you move through this day and see how they stack up through each section. On Sunday’s mash up start steady, breathe well and then increase your effort as your work rest ratios change – earn you longer rest periods.
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Monday
Strength day (push/pull) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18 min E3MOM – 6setsA1. Weighted Pull upss 6×3-5 @3010A2. Back squats 6x 8-10 @ 31019min E3MOM – 3setsB1. BB BORs 3×6-8 @2020B2. 1lg squats 3x8el @1010 |
18 min E3MOM – 6setsA1. Weighted Pull upss 6×3-5 @5010A2. Back squats 6x 10-12 @ 31019min E3MOM – 3setsB1. DB/KB BORs 3×10 @2020B2. Step ups 3x12el @1010 |
CF open 12.4AMRAP 12 minutes:150 Wall balls90 Double-unders30 Muscle-ups (or 30pull / 30 dips) |
CF open 12.4AMRAP 12 minutes:150 Wall balls180 single-unders30 Ring rows / 30 press ups |
Tuesday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8min A. 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 Snatches |
8min A. 4xBB only Snatch complex5x high pull5x power snatch5x OHS5x snatch balance5x Full snatchDo not set bar down during complex – rest as needed15min to do -5setsB. 5×5 Snatches – build weightNO MISSES |
With a partner E2MOM for 8 rounds (4 each) time rounds6x high hang Power snatch 45/3012x Burpees |
With a partner E2MOM for 8 rounds (4 each) time rounds12x Plate GTOH manageable12x Burpees |
Wednesday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
8mins alt exercise with partner10 wall balls 9/710 Deadlifts 70/45rest 3 mins to reset4x2mins rounds alt rounds with partner10 wall balls 9/75 Deadlifts 110/75rest 3 mins to reset8mins alt with partner10 thrusters 30/20rest 3min to reset8x1mins rounds alt rounds with partnerThrusters 45/30 |
8mins alt exercise with partner10 wall balls 7/610 Deadlifts 60/40rest 3 mins to reset4x2mins rounds alt rounds with partner10 wall balls 7/65 Deadlifts 80/60- manageablerest 3 mins to reset8mins alt with partner10 thrusters -manageablerest 3min to reset8x1mins rounds alt rounds with partnerThrusters -manageable |
Thursday – gymnastics
Friday
Strength day (pull/push) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
18 min E3MOM – 6setsA1. Weighted Dips 6×3-5 @3011A2. Deadlifts 6×8-10 @ 31019min E3MOM -3setsB1. BB benchPress 3x-8-10 @3010B2. Alt rev drop lunges 3×8-10el @1010 |
18 min E3MOM – 6setsA1. Scaled Dips 6×5-7 @3011A2. Deadlifts 6×8-10 @ 31019min E3MOM -3setsB1. BB benchPress 3x-10-12 @3010B2. Alt rev lunges 3×10-12el @1010 |
10min ladder – pull ups +1 KBS +2 each round1x pull up2x KB swing 24/202x pull up4x KB swing3x pull up6x KB swingEvening Class – Crossfit Open workout 17.5 |
10min ladder – Toes down pull up +1 KBS +2 each round1x Toes down pull up / ring rows2x KB swing – moderate2xToes down pull up4x KB swing3x Toes down pull up6x KB swingEvening Class – Crossfit Open workout 17.5 |
Saturday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
8minA. 4xBB only Clean complex5x Clean high 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 Jerk for dayB. 3x clean n jerk |
8minA. 4xBB only Clean complex5x Clean high 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 push jerk |
15mins working with a partner AMRAP200x DU (25each)100x Power cleans (10each) light200x Air squats (25 each)100x STOH – (10each) light |
15mins working with a partner AMRAP400x singles100x Power cleans (10each) light200x Air squats (25 each)100x STOH – (10each) light |
Sunday
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