Sort by tags

CFH Training Days 22/12/2014 – 28/12/2014

Posted 21st December 2014 by Josh Schouten

COACHES COMMENT:

santaCrossfitTwas the week before Christmas, and all through the gym limited members were lifting anything! The silly season is well in full swing and its a busy social time of year. Its a great time to reflect on all the small achievement you have made in 2014. The strength and performance improvement in the gym are aboviously the most important ones 😉 The AWESOME community of members at Momentum Training have help make 2014 a fantasic year. All of our staff would like to with you all a safe and happy Christmas and New Year. Eat loads, be merry, and enjoy a well deserved break. The gym will only be closed for 4 days over Christmas, there will however be limited classes from now until the new year. Please check TeamUp for the full class schedule. From the 2nd of January 2015 we will be back in full swing and hear to help you work off all the Christmas pudding.

RECOMMENDED WEEKLY READING:

Article Name Comming in 2015

MONDAY 22/12/2014

GET WARM:

In teams of 3 take it in turns to complete

3 Rounds of:

200m row each

Hip mobility

KBS Tekkers

Burpee Tekkers

 

CONDITIONING:

(AIM: Each round should be <10minutes)

Performance:

3 sets all out:

250 m row

15 KBS 24/16kg

25 burpees

15 KBS

25 burpees

15 KBS

25 burpees

250 m row

rest 10 min b/t sets

Sport:

Same as Performance

Functional:

3 sets all out:

250 m row

15 KBS 20/12kg

20 burpees

15 KBS

20 burpees

15 KBS

20 burpees

250 m row

rest 12 min b/t sets

Movement:

Same as Functional, load as technique allows


TUESDAY 23/12/2014

GET WARM:

Work in partners YGIG:

10 Air Squats

10 Wall Ball Front Squats

10 Wall Balls

-then-

3 Rounds of:

5 Wallball throws for max height*

* aim to jump of the ground as you throw the wall ball as high as possible

 

STRENGTH:

CONDITIONING:

(AIM: P<5min, S<8min, S&M<10min)

Performance:

5 Rounds of:

5 Back Squats @70-80% 1RM, 20×0, :90

5 Bench Press @ 70-80% 1RM, 20×0, :90

Performance:

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull-ups

Sport:

5 Rounds of:

5 Back Squats @65-75%, 20×0, :90

5 Bench Press @65-75%, 20×0, :90

Sport:

Same as Performance

Functional:

4 Rounds of:

8 Back Squats @60-70%, 20×0, :90

8 Bench Press @60-70%, 20×0, :90

Functional:

21-15-9

Ring Rows

Thrusters,  load as technique allows

Movement:

4 Rounds of:

10 Back Squats, 20×0, :90

10 Bench Press, 20×0, :90

Movement:

Same as Functional


WEDNESDAY 24/12/2014

GET WARM:

Running Drills

4x ME 10m Sprints

4x ME 50m Sprints

 

STRENGTH:

CONDITIONING:

(AIM: P&S<8min, F&M<10min)

Performance:

10min to build up to 90% Deadlift weight

10min EMOM 1 Deadlift @ 90%

-then-

3 Rounds of:

8-10 BB RDL’s,30×0 :20

ME DU (unbroken), :90

Performance:

7 Rounds for time:

3 Cleans 70/55kg

10 Box Jumps 30/24″

Sport:

Same as Performance

Sport:

6 Rounds for time:

3 Cleans 60/45kg

10 Box Jumps 30/24″

Functional:

Same as Sport, build to 80%

3 x Single Skips = 1 DU

Functional:

6 Rounds for time:

3 Cleans 50/35kg

10 Box Jumps 24/20″

Movement: 

Same as Functional, loads as technique allows

Movement:

6 Rounds for time:

3 Cleans, load as technique allows

10 Box Jumps, height as technique allows


 


THURSDAY 25/12/2014 – SUNDAY 28/12/2014

The gym will be closed until the 28th. Check TeamUp for class times