Crossfit Program – 18/02/2019 to 24/02/19

Moving to week three of February we’re looking at progressing through the rep schemes, some lower, some higher. Add that little bit of tin, grit the teeth and put in some hard work. If you missed it last week, the CrossFit Open is nearly upon us. So if you would like to know a little more about what Sundays CrossFit sessions will be like please read here.

As you might have noticed we have now got the CrossFit Hackney pride T-shirts in. If you’re looking for a good old workout top with some bling come pick up a limited edition T-shirt up and rep it in your next class. Ask nicely and we might even have a tote bag to go with it!

Monday

?Warm-Up – 5 minutes continuous?

10 x Kb Swings
10 x Caterpillar walkouts
10 x Banded lateral walks

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Every 3:30 complete

A: Supported Bulgarian Split Squats 4 x 8 ea @ 41×1
A2: Ez / DB Reverse Curl 4 x 5-8 @ 50×0

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Every 3:30 complete

B: High Box Step Up / Pistol
3 x 12 @ 3010
B2: BB / DB Standing Curl
3 x 5-8 @ 2010

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W.O.D

–

12 minutes of:

DB Snatch x 8 each (22.5 / 15)

Pull Up x 8

DU x 50

Rest 60-90 seconds if needed. We are aiming to keep moving for the whole 12 minutes at a steady pace. We’re just chipping away here.

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Tuesday

–

?Warm-Up – 5 minutes continuous?

10 x Kb Clean
10 x Kb Front Rack Squat
10 x Banded Pull-a-Part

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8 minutes: Every 2 minutes

A: Clean High Pull

4 x 5

8 minutes: Every 2 minutes

B: Mid Hang Power Clean + Mid Shin Clean
4 x 2 + 3

8 minutes: Every 2 minutes

C: Push Jerk + Split Jerk
4 x 2 + 2

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W.O.D

–

14-minutes to complete:

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Descending reps 10,8,6,4,2.

Ground to Overhead 42.5 /30

8 x Over the box Burpee

Rest 60 seconds after each round.

If completed, keep moving back up the ladder.

Wednesday

?Warm-Up – 5 minutes continuous?

10 cal Bike
Front Plank 45-60 sec
10 cal Ski
Side Plank – 45-60 sec
10 cal row

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Every 3 minutes complete:

A: Rack Pull (above t:he knee) 4 x 12 @ 2111 – Rest :30
A2: Backward Sled Drag (heavy) 4 x 1 lap

Every 4 minutes complete:

B: Banded Bench Press 3 x 12 @ 2111
B2: 1/2 Kneeling DB Shoulder Press 3 x 12ea
B3: Bent Over Reverse Fly 3 x 12

Move through while keeping the rest to a minimum. No longer than 60 seconds.

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W.O.D

12 minutes of:

30 x Walking Lunge (weighted – feel the burn)

20 X GTOH (weight plate)

10 x V-up / Double Crunch

Friday

?Warm-Up – 5 minutes continuous?

10ea x Curtsey Lunges
10 x Banded Passthrough, in a squat.
10 x Down Ups

Every 2 minutes:

A: Power Snatch + OHS (pause 3 sec at the bottom)
5 x 2 +1

Every 3 Minutes
B: OHS
5×5
B2: KB Swing (Russain)
5 x 8

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W.O.D

–

In Teams of 3 (work: rest ratio 1:2)
Work together to complete:

4 Rounds each:
2min AMRAP:

5 HSPU / Push Press
10 Deadlifts
MAX Row in remaining time
–
Start time of each round:
p1: 0:00, 6:00, 12:00, 18:00
p2: 2:00, 8:00, 14:00, 20:00
p3: 4:00, 10:00, 16:00, 22:00

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Saturday

?Warm-Up – 5 minutes continuous?

10 x Wall Balls
125m x Row / Ski

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A: Paused Front Squat 4 x 2-4 @ 33×1
A2: Chin Up 4 x 4-6 @ 33×1
– or-
A2: Chest Supported Db Row 3 x 10 @ 20×1

–

W.O.D

5 rounds: Rest 2min after each round

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20 x Alternating burpees weighted

20 x Alternating Thrusters 50/35

20 x T2B / T2R (10 reps each)

Rest 2 min

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Sunday

?Warm-Up – 5 minutes continuous?

CrossFit Open 19.1

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15 minutes of:

19 Wall Ball 9/7

19 Cal Row

For those taking part and Registered in the CrossFit Open you will need to get a bit of a game plan together. We will be running the class/s as such: