Sort by tags

CFH Training Plan 11/04/2016 – 17/04/2016

Posted 10th April 2016 by Josh Schouten

Week 3 of 5 The BUILDING Phase

COACHES COMMENT:

What top 5 supplements should CrossFitters and Met-conners be taking to support their training and to help them recover effectively?  (read more)

RECOMMENDED WEEKLY READING:

BreakingMuscle.com: Periodize Focus, Not Just Intensity – However, unless you’re an elite athlete, a more well-rounded program may serve you better. Specialists in a single sport tend to suffer injuries once they pass their mid-thirties. Diehard runners will add cycling or swimming because some part of their body “just can’t handle it anymore.” Likewise, the old-school iron monk will add yoga or bodyweight exercises because some part of their body “hurts all the time.”

FourHourWorkWeek.com: How to Live in the Moment – “Show me that the good in life does not depend upon life’s length, but upon the use we make of it; also, that it is possible, or rather usual, for a man who has lived long to have lived too little.” – Seneca the Younger

StrengthSensei.com: The Importance of Proper Form – For the readers who have their eyes and ears open for the truth, here are some recommendations regarding exercise performance.

BreakingMuscle.com: Mobilize Your Hips and Quads to Get More From Your Core – As a coach, not a day passes without someone saying to me, “I need a stronger core.” Nobody will argue that a strong core is bad for you. But I think what most of us mean to say is that the stability that comes along with core strength can prevent and even heal some back injuries, while building a foundation for overall athleticism

Draxe.com: The Dangers of Low-Fat Dairy – There’s no shortage of low-fat dairy options in your grocery store. And we’ve certainly been programmed to reach for those low-fat and fat-free cheeses, yogurts and skim milk options over the years. But the question is, are these fat-deprived products really better for us?


MONDAY 11/04/2016

— GET WARM [10min]—

Warm-up:
10 BB Split Squats
10 BB RDLS
10 Bulgarian Split Squats each leg
10 BB RLDS

— PART A,B&C. [15min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12: [5-6] Bulgarian Split Squat, bench height just below knee, 5010
min 2,6,10,14: [5-6] RDL, 5010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12: [8-10] Rack Pulls, above the knee, 31×0
min 2,6,10,14: [12-15] DB/KB Poliquin Step-ups, 21×0

PART C. 10min EMOM of:
odd min: :30sec Hanging Straight Raises, 3011
even min: :30 Double Leg Sprinters Bridge holds
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12: [6-8] BB Split Squat, 4010
min 2,6,10,14: [6-8] RDL, 4010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12: [8-10] Rack Pulls, above the knee, 31×0
min 2,6,10,14: [12-15] DB/KB Poliquin Step-ups, 21×0

PART C. 10min EMOM of:
odd min: :30sec Incline bench reverse crunch / Flat Bench Reverse Crunch, 3011
even min: :30 Double Leg Sprinters Bridge holds

— PART D. FINISHER [4min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART D.
Tabata 8x (:20:10) Ab-Mat Sit-ups
Avg 15reps per round = Excellent Hip Flexion Strength
Avg 12reps per round = Good Hip Flexion Strength

TUESDAY 12/04/2016

— GET WARM [10min]—

Warm-up:
****

— PART A&C. [35min]—

CrossFit Competitor

Sports Performance

Health & Fitness

Suggest: If the class is busy work in groups of 4 to share a bench.  2 athletes start on the even minute and 2 athletes start on the odd minute.

PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
3 C2B Strict Chin-up* 3211 + Chin Over the bar Iso Hold ALAP
min 2,6,10,14: [5-6] 60* Incline Pause DB Bench Press, 3210
*Set the scapular retraction and depression

MOVE TO THE CP-BATTERY PART NEXT

PART C. 10min E2MOM of:
[6-8] Prone (on 45* bench or standing bent-over) Bilateral Trap#3 Raises*, 3110, 10sec rest
[6-8] Ring Rows*, 21×3
* Protract and depress the scapular before lifting the arms.
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
Chin-up Iso Holds* :40sec (or until fail) Chest to bar or chin over bar
min 2,6,10,14: [5-6] 60* Incline Pause DB Bench Press, 3211

MOVE TO THE CP-BATTERY PART NEXT

PART C. 10min E2MOM of:
[6-8] Prone (on 45* bench or standing bent-over) Bilateral Trap#3 Raises*, 3110, 10sec rest
[6-8] Ring Rows*, 21×3
* Protract and depress the scapular before lifting the arms.

— PART B. THE PUMP [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART B. CP-Battery WOD [20min to complete]

Working in teams of 3 following each other through the workout. The athlete on the bench press can only start benching when they they have a spotter. As soon as the bench is free the next person starts.

21 Body-weight Bench presses
42 Wall Balls [Heavy]
15 Body-weight Bench presses
30 Wall Balls [Heavy]
9 Body-weight Bench presses
18 Wall Balls [Heavy]
PART B. CP-Battery WOD.

21 3/4 Body-weight Bench presses
42 Wall Balls [Heavy]
15 3/4 Body-weight Bench presses
30 Wall Balls [Heavy]
9 3/4 Body-weight Bench presses
18 Wall Balls [Heavy]
PART B. CP-Battery WOD.

21 Heavy Bench presses
42 Wall Balls [Heavy]
15 Heavyt Bench presses
30 Wall Balls [Heavy]
9 Heavy Bench presses
18 Wall Balls [Heavy]

WEDNESDAY 13/04/2016

— GET WARM —

Warm-Up:
10 KB Deadlifts
10 Sit-ups
20 KB Swings
10 V-ups
10 Burpees

Deadlift tekkers with a light weight on the bar

— PART A & B. [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. In 12min:
Build to a heavy 3 Conventional Dealift
(suggest:85%, aiming 5-6sets)

PART B. 10min EMOM (5sets) of:
odd: :30sec Power Cleans
@70-75%
even: :30sec TEMPO Ring Dips RTO, 3011
PART A. In 12min:
Build to a heavy 5 Conventional Deadlift
(suggest:75%, aiming 4-5sets)

PART B. 10min EMOM (5sets) of:
odd: :30sec Mid-Hang Power Cleans @60-65%
even: :30sec TEMPO Ring Push-ups RTO, 3011


— PART C. MAP5 [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness

Aiming to keep rounds below 3min.

Working in Partners YGIG rounds of:
4 Rounds each of:
10 Burpee Box Jump Overs (24″/20″)
15 TTB
25 RKBS [Heavy]
Aiming to keep rounds below 3min.

Working in Partners YGIG rounds of:
4 Rounds each of:
10 Burpee Box Jump Overs (24″/20″)
10 TTB / K2E / Knee Raises
20 RKBS [Heavy]
Aiming to keep rounds below 3min.

Working in Partners YGIG rounds of:
4 Rounds each of:
5 Burpee Box Jumps (24″/20″)
10 Knee Raises /  V-ups / Dbl Crunch
20 RKBS

THURSDAY 14/04/2016


— GYMNASTIC BAS & HIP MOBILITY —

PART A. Scapular Activation and Motor Control (10min)
Scapular activation
Perfect Push-up Tekkers (TEMPO)
PerfectRing Row Tekkers (TEMPO)
PART B. Bent Arm Strength (BAS) (20min)
Choose 5 from the list and aim to complete 2 sets of perfect TEMPO repetitions.

Be MINDFUL of the scapular position at the start and end of each repetitions. Depression of the scapular is important for both horizontal pushing and pulling movements.  Failing to be strict on the TEMPO will be detrimental to the training process, your result are dictated by your discipline.

In 20minutes you are aiming to complete between 50-100 perfect pushing and pulling repetitions. Total volume is not the key here, perfect technique and quality repetitions are the name of the game.

Select 5 exercises from both the pulling and the pushing list and alternate between 1 set of pulling and 1 set of pushing exercises for 20minutes.  Then aim to perform 2 sets of each selected exercise and to expose yourself to slightly different movements.  Only perform quality repetitions, as soon as your form begins to break STOP, end the set and move on.
50-100 Row Challenge
(Choose 5 different exercise, 2 sets of each)

TEMPO for all rows is 3111

[5-10] Perfect Supinated Ring Rows
[5-10] Perfect Semi-Supinated Ring Rows
[5-10] Perfect Pronated ring Rows
[5-10] Perfect Close Grip (one ring) Supinated Ring Rows
[5-10] Perfect Close Grip (one ring) Pronated Ring Rows
—-
[5-10] Perfect False Grip Ring Rows
[5-10] Perfect Rope Rows (right hand on top, the further apart the hand the harder)
[5-10] Perfect Rope Rows (left hand hand on top, the further apart the hand the harder)
[5-10] Perfect Alt Archer Ring Rows (row up with both arms and aim to lower with only one)
[5+5] One-arm Assisted Rope Pull-ups, 3111
50-100 Push-up Challenge
(Choose 5 different exercise, 2 sets of each)

TEMPO for all Push-ups is 3111

[5-10] Perfect Push-ups (cubit width)
[5-10] Perfect Push-ups (wide grip)
[5-10] Perfect Close Grip Tricep Press-ups
[5-10] Perfect Alternating Knee to Elbow Push-ups
[5-10] Perfect Battle RAM Push-ups on P-bars

[5-10] Perfect Reverse Grip Push-ups on floor
[5-10] Dive Bomb Push-ups on P-bars
[5-10] Perfect Archer Push-ups (side to side)
[5-10] Perfect 1-Arm Push-ups (right), assisted archer
[5-10] Perfect 1-Arm Push-ups (left), assisted archer
PART C. Hip Mobility (20min) Hip opening mobility sequence with Dr. Spina

10 reps of:
right 90/90 position with chest facing the front knee
right 90/90 position with chest facing the back knee
Bear Sit position – thinghs in line with pelvis, knees 90*
left 90/90 position with chest facing the front knee
left 90/90 position with chest facing the back knee
Bear Sit position – thinghs in line with pelvis, knees 90*
-then-
:60sec Bottom of squat hold
20 Alternating Reps Knee Dips
:60sec Cricket position – toes pointing out, use KB weight to pulldown

Pancake Flexibility (hamstrings, glutes, adductors) (3-4 rounds of each stretch)
B-1 Pancake:
Goal-1: Sit on the floor and complete 10reps of a straddle walk
if unable to do this on the floor continue with straddle walks on a step and work you way to the floor
Goal-2: Weight Assisted Pancake Chest to floor
(use the minimal amount of weight to load you into a new ROM, suggest 10kg)
Sit in a straddle position while hold a 10kg weight at your chest
Slowly bow forward from the hips to take your chest towards the floor working a stretch
If struggle to flex from the hips sit on a 15kg weight plate

B2. [10+15sec hold] Active 90* Piriformis Stretch/ Pigeon Stretch [Scale: Use KBs to help stay upright]

B3. [10 +15sec hold] 4-Postion Lifts
As you raise up to the knees rotate towards the front knee. As you lower down, rotate away from the front knee and aim to lightly touch just the back buttock cheek to the floor. This will probably not happen, but the intent to do so will target the internal rotators more. Go only as low as you can with control and do not collapse your weight into the floor. Go down and up for reps on the same side and hold the last one in the lowest active position for time.

FRIDAY 15/04/2016

— GET WARM —

Warm-up:
:60 FLR Hold
10 Perfect Ring Rows
10 Perfect Push-ups
:60 Downward dog hold
10 KB Push-Press
10 Scapular Chin-ups

— PART A,B, &C. [45min] —

CrossFit Competitor

Sport Performance

Health & Fitness

PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12: [6-8] Seated on floor, straight leg KB Strict Overhead Press, 3010
min 2,6,10,14: [6-8] 1-Arm standing B/O Row, 2113*

* Hold onto an upright (squat rack pole) to stabalise shoulders. Retract and depress the scapular before flexing the arm, hold the weight at the top position for 3sec.

PART B. 12min E2MOM (3sets) of:
[8-10] B/O Lateral Raises, 2220
[8-10] Cuban Rotations

PART C. 12min E2MOM (3sets) of:
[8-10] BB Seated French Press
[8-10] Side Bridge, Powell Raise (small weight plate or DB’s)
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12: [7-9] Seated, Unsupported DB/KB OHPs, 3010
min 2,6,10,14: [7-9] 1-Arm standing B/O Row, 2113*

PART B. 12min E2MOM (3sets) of:
[10-12] B/O Lateral Raises, 2220
[10-12] Cuban Rotations

PART C. 12min E2MOM (3sets) of:
[8-10] BB Seated French Press
[8-10] Side Bridge, Powell Raise (weight plate)

— PART D. [10min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART D. 10min Partner YGIG Rounds (5 rounds each) of:
:20sec 2xKB/DB Push-Press (moderate)
:10sec to switch
PART D. 10min Partner YGIG Rounds (5 rounds each) of:
:20sec 2xKB/DB Push-Press (moderate)
:10sec to switch
PART D. 10min Partner YGIG Rounds (5 rounds each) of:
:20sec 2xKB/DB Push-Press (moderate)
:10sec to switch

SATURDAY 16/04/2016

— GET WARM [10min]—

Get Warm:
Sumo Deadlift Tekkers
– just the bar
– with a light weight
Step-up Tekkers
– no weight, TEMPO, no pushing off the back foot
Cossack Squat Tekkers – keep the heel on the floor, use a gymnastics ring for counterbalance if needed

— PART A. [35min] —

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 20min E4MOM (5sets) of:
[7-9] Sumo Deadlift, 4010
-immediately followed by –
[8-10ea] High Box Step-ups, 3010
-rest the remainder of 4min-PART B. 12min E2MOM (3sets) of:
min 0,4,8: [8-10ea] KB Goblet Cossack Squats*, 3010
min 2,6,10: [:45-:60] Iso Back Extension Holds on the floor**

*Keep you heel on the floor, or use a gymnastics ring for assistance
**Keep your feet on the ground.
PART A. 20min E4MOM (5sets) of:
[8-10] Sumo Deadlift, 4010
-immediately followed by –
[8-10ea] High Box Step-ups, 3010
-rest the remainder of 4min-PART B. 12min E2MOM (3sets) of:
min 0,4,8: [8-10ea] KB Goblet Cossack Squats*, 3010
min 2,6,10: [:45-:60] Iso Back Extension Holds on the floor**

— PART C.  MAP4 [24min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART C. Working in groups of 3 YGIG 3 rounds each of:
15 Pull-ups
250m Row
PART C. Working in groups of 3 YGIG 3 rounds each of:
10 Pull-ups
250m Row
PART C. Working in groups of 3 YGIG 3 rounds each of:
15 RKBS
200m Row (hard and fast)

SUNDAY 17/04/2016

— GET WARM [10min]—

Get Warm: 2 Rounds of:
8 strict press
8 upright rows
8 Push-Press
8 Sumo Deadlifts
8 Power Jerks
8 Sumo deadlift high pulls


— PART A. [15min] —

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 12min E2MOM (6sets) of:
3 Power Jerks, form the rack @75%
PART A. 12min E2MOM (6sets) of:
[5-6] Push-Press, form the rack @65-70%


— PART I. [30min] —

CrossFit Competitor

Sports Performance

Health & Fitness

PART B. 30min Running ClockPART I. Nancy
5 Rounds of:
400m Run
15 OHS 45/30kg

rest 5min

-then-

PART II. Patner AMRAP in remaining time, YGIG rounds:
8 BB SDLHP 45/30kg
8 Burpees
8 Air Squats
PART B. 30min Running ClockPART I. Nancy
5 Rounds of:
400m Run
15 OHS / Front Squats 45/30kg

rest 5min

-then-

PART II. Patner AMRAP in remaining time, YGIG rounds:
8 BB SDLHP 45/30kg
8 Burpees
8 Air Squats
PART B. 30min Running ClockPART I. Nancy
5 Rounds of:
400m Run
15 Front Squats (light)

rest 5min

-then-

PART II. Patner AMRAP in remaining time, YGIG rounds:
8 KB SDLHP
8 Burpees
8 Air Squats