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22/07/2013 CrossFit Endurance @ CrossFit Hackney

Posted 22nd July 2013 by Josh Schouten

Triathlete:

Day 1: Swim – :30 on, :30 off until form/pace deteriorates

Day 2: Bike – :30 on, :30 off until form/pace deteriorates

Day 3: Run – :30 on, :30 off until form/pace deteriorates

Day 4: Swim – 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Day 5 : Bike – 20M @ 80% 25M TT pace

Day 6: Run  – 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

 

Runner:

Day 1: :30 on, :30 off until form/pace deteriorates

Day 2: 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4

Day 3: 10M TT Run

*Reference: CrossFitEndurance.com

#CrossFit #Hackney #WOD 22/07/2013 #withmomentum

Posted by Josh Schouten

Skill Practice

A. 10 x 1 High hang Clean, 1 Squat Clean rest :60
*Increase weight as needed after each successful round.

Strength

A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30×0 :60
A-2 ME: TTB (skill practice) 5 sets max reps x0x0 :60

Capacity:

Find a challenging weight for the following complex of:

B-1 Deadlift 5 x 5 20×0 rest:10sec
B-2 High Pull 5 x 5 20×0 rest:10sec
B-3 Pwr Clean 5 x 5 20×0 rest:10sec
B-4 Front Squat 5 x 5 20×0 rest:60sec

Capacity 2:

legGiveOut
15min AMRAP of:
3 Cleans and Press @ 80%
Rest :30sec
6 Box Jumps 30/24′
Rest :30sec

#CrossFit #Hackney #WOD 21/07/2013 #withmomentum

Posted 21st July 2013 by Josh Schouten

Warm-up & Skill

A-1 Hollow Rock (midline stability) 3 x 10reps
A-2 Candle Stick Roll 3 x 10reps

Strength

B-1 Scapular retractions on rings 4 x 10-12 20×1 Rest:30

B-2 Strict Pull-ups 4 x

  • CFA: 8-10 30×0 rst :60
  • BC: 10-12 30×0 rst:60

B-3 Single Arm KB Push-Press 4 x

  • CFA: 8-10 20×0 rst :60
  • BC: 10-12 20×0 rst:60

W.O.D

Today will be fitness testing before the 30 Day Paleo Challenge.

AMRAP 15min (3 rounds of ME 1min per station with running clock)

– KB swings @ 16/24

– Chest to floor press-ups

– KB Goblet Squats to WallBall @ 16/24

– Ring rows

Rest :60sec between rounds

Don’t forget to add your workout music here

#CrossFit #Hackney #WOD 20/07/2013 #withmomentum

Posted 20th July 2013 by Josh Schouten

Strength

A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30×0 :60
A-2 High Reebok BB Lateral Step-ups 4 x CFA: 8-12 BC: 12-15 21×0 :60

Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest)
B-1 HBBS @ 40/20kg
B-2 BB OHP @ 40/20kg

Capacity

In teams of 2: P1 works while P2 rests

16minute AMRAP:

3 Box Jumps

6 Pull-ups

9 Deadlifts 50/25kg

Don’t forget to add your workout music here