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CF training program, Phase 2, week 2, 3/4/17 – 9/4/17

Posted 31st March 2017 by Geoff Stewart

Crossfit

Welcome to week 2 of our second 12 week program of 2017. Hopefully Barbara has been a kind mistress and not left you with many aches and pains?

This week…

This week we are hanging in with some testing to set some benchmark stats which you can then work on and re-test against as we move our way through this phase. On your lower push day we are testing your 1 min deadlift capacity, on your upper body we are testing 1 min pull up or ring rows. Record weight x reps = total. There are some nice WODs and on Sunday a Secret Service Snatch Test, yes it is really called that.

Enjoy x

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Monday

Lower body squats day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min -E2MO2M – 6sets

A. – Back squats 6×6-8 @3010

12min – E3MO3M – 4sets

B1 FFE split squats 3×10-12 @ 3010

B2 Hack squats 3×10-12 @4010

 

12min -E2MO2M – 6sets

A. – Back squats 6×10-12 @3010

12min – E3MO3M – 4sets

B1 FFE split squats 3×12 @ 3010

B2 BW Hack squats 3×15 @4010

5x2min work 1 min rest btwr AFAP

20 Wall balls

20 V sit ups

5x2min work 1 min rest btwr AFAP

20 Wall balls

20 AB mat sit ups

Tuesday

 

Upper body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

4mins warm up Pull up test

A. 1min max reps strict pull ups

repsxweight=Result

 

8min -E2MO2M – 4sets

B – Negative Pull ups 4×5 @6002

 

9min – E3MO3M – 3sets

C1 BB BOR 3×10-12 @3011

C2 Incline YTW 3x10ea Light

4mins warm up Pull up test

A. 1min max reps strict Ring rows @3010

repsxweight=Result

 

8min -E2MO2M – 4sets

B – Toes down Pull ups 4×5 @6002

 

9min – E3MO3M – 3sets

C1 DB BOR 3×15 @3011

C2 Incline YTW 3x10ea Light

20min working in teams 3 Follow leader

12/10kcals Bike

10 AKB swings – Heavy

As soon as Partner clears bike next person begins

20min working in teams 3 Follow leader

12/10kcals Bike

10 RKB swings – Heavy

As soon as Partner clears bike next person begins

Wednesday

Olympic lifting clean day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

9min E3MO3M -3 sets

A. skill warm up -light BB please

5x high pulls

5x Power clean

5x front squat

5x Push jerks

5x Clean n jerks

 

12min E2MO2M – 6sets

B. 3 position clean – build weight

1x High hang clean

1x Mid hang clean

1x Clean n Jerk

 

9min EMOM – 9 sets

Min1. 3-5x Power clean @50%

Min2. 3-5x front squats

Min 3. 3-5x push jerks

9min E3MO3M -3 sets

A. skill warm up -BB only please

5x high pulls

5x Power clean

5x front squat

5x Push press

5x Power clean n push press

 

12min E2MO2M – 6sets

B. 3 position Power clean – build weight

1x High hang Power clean

1x Mid hang Power clean

1x Power Clean n Push press

 

9min EMOM – 9 sets

Min1. 5x Power clean @50%

Min2. 5x front squats / Back squats

Min 3. 5x push Press

3min AMRAP

ME – GTOH 45/30kg

3min AMRAP

ME – GTOH 30/20kg


Thursday – gymnastics

 

Friday

Lower body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

4min warm up for Deadlift test

A. 1min max reps deadlift

Choose your own weight (repsxweight=Result)

 

8min E2MO2M – 4 sets

A – Deadlifts 4×6 @ 3010 60-70%

 

9min E3MO3M – 3 sets

B1 1lg rev Lunges 3×10-12el @2020

B2 Pull throughs 3×10-12 @3011

 

18min EMOM – 6sets

C1.Min1 – DB Walking lunges x20

C2. Min2 – RKBS x12 Heavy

C3. Min 3 – ME Burpees

4min warm up for Deadlift test

A. 1min max reps deadlift

Choose your own weight (repsxweight=Result)

 

8min E2MO2M – 4 sets

A – Deadlifts 4×8 @ 3010 – 50-60%

 

9min E3MO3M – 3 sets

B1 1lg rev Lunges 3x15el @2020

B2 Pull throughs 3×10-12 @3011

 

18min EMOM – 6sets

C1.Min1 – DB Walking lunges x20

C2. Min2 – RKBS x12 Heavy

C3. Min 3 – ME Burpees

 

Saturday

upper body – Push day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min -E2MO2M – 6sets

A – Seated OH BB press 6×6-8 @ 3010

 

9min – E3MO3M – 3sets

B1 Dips 3×10-12 @3010

B2 Laterals raises 3×12-15 @2020

 

10mins. 3 efforts each

C. 30sec press up ME FLR

12min -E2MO2M – 6sets

A – Seated OH BB press 6×10 @ 3010

 

9min – E3MO3M – 3sets

B1 Toes down Dips 3×10-12 @3010

B2 Laterals raises 3×12-15 @2020

 

10mins. 3 efforts each

C. 30sec press up ME FLR

Working in teams 5 people

Row as far and as fast as possible for 15min and a max of 250mtrs M  or 200mtrs F per members

Working in teams 5 people

Row as far and as fast as possible for 15min and a max of 250mtrs M or 200mtrs F per members

 

Sunday

Olympic – Snatch day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

9min E3MO3M

A. skill warm up -light BB please

5x high pulls

5x Power snatch

5x Over head squat

5x Snatch balance

5x Full snatch

 

12min E2MO2M – 6sets

B.   3 position snatch

1x High hang snatch

1x Mid hang snatch

1x Full snatch

 

Warm up skill for the Test

9min E3MO3M

A. skill warm up – BB only please

5x high pulls

5x Power snatch

5x Over head squat

5x Snatch balance

5x Full snatch

 

12min E2MO2M – 6sets

B.   3 position snatch

1x High hang power snatch

1x Mid hang power snatch

1x Power snatch

 

Warm up skill for the Test

10min – Secret service snatch test. With a 16/12kg KB, you can do as many per arm as you wish you may even set the bell down but keep going for 10mins.

10min – Secret service snatch test scales.

With a DB do alt DB snatches you may rest as needed and the DB may rest on floor.