Crossfit Program – 11th April – 17th April 2022
Heading into week two of our new CrossFit Hackney Training cycle and all seems to be going hunky-dory.
You did some test workouts last Wednesday and found some strengths and some weaknesses to build upon over the next seven weeks. You would have also noted there is some good basic bodybuilding to start this block mixed in with the usual mix of WODs and skills to keep your body and mind active.
Embrace this week people.
Monday – Clean & Jerk
Tuesday – Back Squat and Pulling
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Deadlift and pushing
Monday – Clean & Jerk
A: 2 position power clean – Floor /Knee 5-6×1+1 -15mins
B: Hang Clean and Split jerk
4-5×2+1 E2MO2M -12min
C: Clean “high” pull -full extension
4×3 -10mins
5x2min rounds with 1 min rest
16x Alt DB snatch – 22.5/15kg
12 burpees
Start your new rounds where you finished your last round
Tuesday – Back Squat and pulling
A: Back Squats 5×5 @3010
A2: Pull-ups 5×5 @3010 rest
10min
B1: Bulgarian Squats 10+10
B2: Ring Rows 15-20
20 min AMRAP
8/10kcals between each number rung
8,12,16,20 etc BB front squats (BB only)
8,12,16,20 etc BB overhead press (BB only)
Wednesday – Conditioning
20mins work
6x power cleans rx 60/45
12x air squats
6xpush press rx 60/45
12x press-ups
rest 1min between rounds
“Workaholic”
3 Rounds:
21/15 Calorie Row
15 Pull-ups – scaled pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (24/16)
15 Thrusters (40/25)
Thursday – Gymnastics
Friday – Snatch
Snatch Warm-up with Stick
A: Hang Power Snatch /Squat Snatch 5x (2+ 1)
B: Snatch Jerk + Snatch Balance + OHS 4x (1 + 1 + 1)
5 Rounds
21x Db OH lunges (doubles)
15x TTB /T2R
9x DB Devil snatch
Saturday – Deadlift and pushing
A1: Deadlifts 5 x 3 @30X0 rst 1min
A2: Bench Press 5 x 5 @31X0 rst 90sec
10mins AMRAP- controlled
B1 DB Split stance RDL 10+10el
B2 Seat DB oh press 10+10ea
Anthony Waller Special. x