Crossfit Hackney program: phase 2 week 1, 27/3/17 – 2/4/17
Welcome to week 1 our second 12 week program of 2017, entitled “functional bodybuilding” or Barbara. This 12 week training block is going to split your week into lower body push, upper body pull, olympic clean day, lower body pull, upper body push and olympic snatch days. These days will switch around so you all get a good balance of training days as well as number of classes where will be putting in some testing and – re testing as well as a few curve balls to keep you guessing.
This week…
So what does Barbara have in store this week? We are going to be kicking off with some testing to set some benchmark stats which you can then work on and re-test against as we move our way through this phase. We will be looking to start with some volume on our foundation and accessory lifts. You will be doing some solid breathing work as well as a balance of skill and conditioning work. This week it’s about getting involved and recording your numbers. We would like you to record and track your lifting and WOD numbers through the phase as well as your personal stats (weight and some simple dimensions are a great start but body fat percentage and body muscle mass are a far better indication of body composition gains – our Inbody scanner can give you a load of useful markets to monitor as you move through the program. (if you see Nell Saturday morning she will set you up with a scan for £20.00)
This week on your lower push day we are testing your 1 min back squat capacity. You’ll need to choose your own weight and see how much metal you can move in 1 minute. Record weight x reps = total. On your lower body pull you’ll be working that posterior chain (getting junk out of that trunk and building the beach booty).
On your upper body push day (Saturday) we are testing your muscle endurance with a 1min strict OH press. As with your squats choose your own weight, reps x weight = total score. We’ll be working through a few new exercise combinations, learn the movements and tempos.
Wednesday is our clean day and we are warming up with some skills then using the classic hero workout “DT” as a benchmark workout to set some markers against.
Enjoy x
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Monday
Lower body squats day |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
4min warm up for back squats testA. 1min max reps back squatsChoose your own weight, do not rack the bar (reps x weight=result)8min – E2MO2M – 4setsB. Back squats 4×8-10 @30109min – E3MO3M – 3setsC1 FFE split squats 3×10-12@3010C2 Hack squats 3×10-12 @4010 |
4min warm up for back squats testA. 1min max reps back squatsChoose your own weight, do not rack the bar (reps x weight=result)8min – E2MO2M – 4setsB – Back squats 4x 12-15 @30109min – E3MO3M – 3setsC1 FFE split squats 3×12 @3010C2 Hack squats 3×15 @3010 |
10min AMRAP10 T2B20 Press ups30x DU |
10min AMRAP10 K2E – scales20 Scaled Press ups60x Singles |
Tuesday
Upper body Pull day |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
12min -E2MO2M – 6setsA – Pull ups 6×6-8 @40109min – E3MO3M – 3setsB1 1arm BOR 3×10-12es @3011B2 Incline cuban rotation and press 3×15 light |
12min -E2MO2M – 6setsA – Scaled Pull ups 6×4 @60119min – E3MO3M – 3setsB1 1arm BOR 3x15es @3011B2 Incline cuban rotation and press 3×15 light |
20min- working in teams 5 follow the leaderBike 15kcal followed by a Cindy ladder – add 1 round after each bike effortCINDY5x pull up10x press ups15x air squats |
20min- working in teams 5 follow the leaderBike 15kcal followed by a Cindy ladder – add 1 round after each bike effortscaled CINDY5x ring rows10x scaled press ups15x air squats |
Wednesday
Olympic lifting clean day |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
9min E3MO3M-3setsA. skill warm up -light BB please5x high pulls5x Power clean5x front squst5x jerks5x Clean n jerks8min E2MO2M – 4setsB. 3 position clean1x High hang clean1x Mid hang clean2x Clean n press |
9min E3MO3MA. skill warm up -light BB please5x high pulls5x Power clean5x front squat5x jerks5x Clean n jerks8min E2MO2M – 4setsB. 3 position clean1x High hang clean1x Mid hang clean2x power clean |
Hero workout test DTFive rounds for time of:12x Deadlift @70 / 45kg9x Hang power clean @70 / 45kg6x pound Push jerk @70 / 45kg |
Hero workout test DTFive rounds for time of:12x Deadlift @50 / 30kg9x Hang power clean @ 50 / 30kg6x pound Push jerk @50 / 30kg |
Thursday – gymnastics
Friday
Lower body Pull day |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
12min E2MO2M – 6 setsA – Deadlifts 6×6 @ 3010 60-70%9min E3MO3M – 3 setsB1 KB 1lg rev drop Lunges 3x12el @2020B2 Pull throughs 3×10-12 @301118min EMOM – 18setsMin 1- DB / KB Walking lunges x20Min 2- AKBS x12 HeavyMin 3- ME burpees |
12min E2MO2M – 6 setsA – Deadlifts 6×8 @ 30109min E3MO3M – 3 setsB1 1lg rev Lunges 3×12 el @2020B2 Pull throughs 3×10-12 @301118min EMOM – 18setsMin 1- DB / KB Walking lunges x20Min 2- RKBS x12 MediumMin 3- ME burpees |
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Saturday
Upper body – Push day |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
4min to warm up for OH press testA. 1min max resp Standing OH strict pressChoose your weight (repsxweight=Result)8min -E2MO2M – 4setsB – Seated OH BB press 4×6-8 @ 30109min – E3MO3M – 3setsC1 Dips 3×10-12 @31X0C2 Lateral raises 3×12-15 @2020 |
4min to warm up for OH presss testA. 1min max resp Standing OH strict pressChoose your weight (repsxweight=Result)8min -E2MO2M – 4setsB – Seated OH BB press 4×10 @ 30109min – E3MO3M – 3setsC1 Scaled Dips 3×10 @31X0C2 Lateral raises 3×15 @2020 |
21min -Teams 3E2MO2M -4rounds eachRowing 15/12 kcalsME Wall balls |
21min -Teams 3E2MO2M -4rounds eachRowing 15/12kcalsME Wall balls |
Sunday
Olympic – Snatch day |
|
Strong |
Fit |
Warm up/mobility |
Warm up/mobility |
9min E3MO3MA. skill warm up – light BB please5x high pulls5x Power snatch5x Over head squat5x Snatch balance5x Full snatch12min E2MO2M – 6setsB. 3 position snatch1x High hang snatch1x Mid hang snatch2x Full snatch |
9min E3MO3MA. skill warm up – light BB please5x high pulls5x Power snatch5x Over head squat5x Snatch balance5x Full snatch12min E2MO2M – 6setsB. 3 position snatch1x High hang power snatch1x Mid hang power snatch2x Floor snatch |
15mins AMRAPRun – block (back to front doors)Travelling buree – gym length20x Single DB thrusters 22.5/15 |
15mins AMRAPRun – block (back to front doors)Travelling burpee – gym length20x Single DB thrusters -light |