The phase is focussing on repetition.
11th April – 22nd May.
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
Gymnastics program – April
Hello team,
First off big, well done to all those that got their first strict ring muscle ups, especially a shout out to Adam Gustafsson & Mathieu Jones who have been coming consistently to class and putting in the work. And for the rest, you have all generally gotten stronger but much cleaner & efficient with your movements which makes me happy to see. (more…)
Crossfit Program – 4th April – 10th April 2022
A new phase of our CrossFit training program is here. The CrossFit Open has finished and we have tested ourselves and we have proven how fit and strong we are but also have realised where we might have some weaknesses to work on, which isn’t a bad thing to focus our minds on.
We have some rather juicy items planned for you. As well as working on our GPP (general physical preparedness) and will be focusing on a couple of milestone workouts and looking to put some scores on the boards (you don’t need to put it up on the board if you don’t want to) with a CrossFit total – Back squats, Deadlift and an overhead press, “Jackie” -rowing, thruster and pull-ups and “Grace”, clean and jerks being our tests WODs this block.
We will publish the week’s program on the blog every Sunday so you can see what’s coming. We will stick to a basic layout for your training days which to allow you to get a good feel for the movements and the patterns of the training session and build on each session progressively. Training days will be moved around on the 4 weeks to allow for people’s diaries and make sure we cover all the bases. We are also introing The CrossFit Sunday service @ 7 30 am, this is to stop you from tying on a “fat one” on Saturday night and getting you into that competitive CF mindset if that’s your thing go to bed early, eat some Weetabix and be ready.
Monday – Clean & Jerk
Tuesday – Back Squat – Pulling
Wednesday – Benchmark workouts – Testing
Thursday – Gymnastics
Friday – Snatch
Saturday – CrossFit total testing and WOD
Monday – Clean & Jerk
A: 2 position power clean – Floor/Knee 6×1+1 -15mins
B: Hang Clean and Split jerk 4×2+1 -12min
C: Clean high pull
4×3 -10mins
3 rounds AFAP
90 DU -buy in
21-15-9
Hang power clean and press @40/25kg
Sit ups
90 DU -cash out
Tuesday – Back Squat
A: Back Squats – 5×5 Reps @3010 rest 1min
A2: Pull-ups 5×5 @3010 rest 1 min
10min
B1: RFE Split Squats 4×10+10
B2: Single Arm DB Rows 4×10+10
AMRAP
8x Devils Press,
8x DB Box Step Ups
8x Burpee Box Jumps
Wednesday – Benchmark workouts – Testing
BB Cleans complex
E2MO2M -10mins
7x Deadlifts
5x power clean
3x front squats
1x Thruster
Grace
30x clean jerks for time
RX 60 / 42.5kg
Int 50/32.5kg
Beg 32.5/25kg
Jackie
1000m Row
50 Thruster @ 20/15kg
30 Pull-ups -scales as need (but must be pull up)
Thursday – Gymnastics
Friday – Snatch
A 2 position Hang Power Snatch or Squat snatch 5x 1+ 1
B Snatch Jerk + Snatch Balance + OHS 5x 1 + 1 + 2
AMRAP 20mins
300m Row /bike / Ski
6x Dball over the shoulder
12x Burpees
6x Dball over the shoulder
Saturday – CrossFit total testing and WOD
Find your total weight for:
1rm Back squats
1rm Deadlifts
1rm Overhead press
You’ll have 36 mins to prepare and do all 3 lifts.
Anthony Waller Special.
CrossFit Training program 28th – 3rd April
As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.
Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.
Monday – Clean & Jerk + Chin Up
Tuesday – Back Squat
Wednesday – Conditioning / Benchmark workouts
Thursday – Gymnastics
Friday – Snatch
Saturday – Deadlift + Bench Press
MONDAY
EVERY 2:30
A: Hang Power Clean + Split Jerk
4 x 2+1
EVERY 2:30
B: Hang Squat Clean + Jerk
4 x 2 + 1
EVERY 2:00
C: Chin Up
3 x 3-6 @ 51×0
WORKOUT:
12-minute AMRAP – 3 Rounds
3 mins work / 1 minute rest
DB Squat Clean – Heavy x 7
DB Front Rack Back Steps x 14 total
Du x 50
TUESDAY
EVERY 3:00
A: Cluster Back Squat @ 20×0
4 x 2,1,1
Rest 15-20 seconds
EVERY 3:30
B: Heels Elevated Front Sq
4 x 3 @ 20×0
B2: RDL
4 x 6-8 @ 30×0
WORKOUT:
**TESTING / RECORD YOUR TIMES**
500m Ski
500m Row
1000m Bike
For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows.
WEDNESDAY
PART A:
“11.5”
20 minute AMRAP
5 Power Cleans 65/45
10 TTB
15 Wall Ball 9/6
PART B:
8 minutes
3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges
FRIDAY
EVERY 2:00
A: Snatch Grip Jerk + Snatch Balance
4 x 1 + 1
EVERY 2:00
C: Snatch
6 x 2
WORKOUT:
5 Rounds
15 x OHS 40/25
15 x AKBS 24/16
400m Run
SATURDAY
A: Deadlift – Conventional
4 x 4 @ 20×0
A2: Bench Press
4 x 5-7 @ 20×0
B: Podium Deadlift 2-4″
3 x 4 @ 40×0
B2: FLR – 45-60sec
WORKOUT:
Waller Special