Sort by tags

CF training program, Squats, week 1. 19/6/17 – 25/6/17

Posted 16th June 2017 by Geoff Stewart

Crossfit

Into week 1 of our 6 week squat phase.

Read more about the training plan here.

You’ll need to use a bit of the grey matter when working your way through some of these workouts. We have slightly tweaked the timing to allow people to judge their own rest periods. Remember when we are doing our strength/functional strength set it’s not about how quickly you can get through the work, it’s about time under tension, quality of movement and feeling the exercise. Always move with purpose. Although your primary focus for this block is the squat never forget we are in a GPP program so there is a good balance of Olympic lifting, pushing and pulling, upper and lower body exercises, a selection of engine work and some tasty WODs to keep you ninjas ninjaing.

Good luck, work hard and smile.

Monday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1. FFE Split squats 3×8 @3010

A2. DB Powell raises 3x10ea

15min -to complete

B1. Back squats 4×10 @ 4010

B2. Pull ups 4×6-8 @ 30X1

8min- to complete

A1. FFE Split squats 3×8 @3010

A2. DB Powell raises 3x10ea

15min -to complete

B1. Back squats 4×12 @ 4010

B2. Toes down Pull ups 4×6-8 @ 30X1

20min AMRAP

10 rounds 2min work 2min rest

10x single arm KB front rack squats- alt side each rounds

10x Down ups

Start where you left of…

20min AMRAP

10 rounds 2min work 2min rest

10x single arm KB front rack squats – alt side each rounds

10x Down ups

Start where you left of…

Tuesday

 

Olympic – Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1. 3xHigh pull

A2. 3 Muscle snatch

A3. 3xPower snatch

A4. 3xFull snatch

A5. 3xOH squat

10min -E2MO2M -5sets

B. 5×5 High hang power snatch

10min – E2MO2M- 5 sets

C. 5×5 Snatch grip pulls @100% Snatch 1rpm

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1.3xHigh pull

A2.3x Muscle snatch

A3.3x Power snatch

A4.3x Full snatch

A5.3x OH squat

10min -E2MO2M -5sets

B. 5×5 High hang power snatch

10min – E2MO2M- 5 sets

C. 5×5 Snatch grip pulls @manageable

16min – repeats

Working with a partner choose:

Rowing 1min each

Running 400mtrs relay style (rear alley)

Bike 1min each

16min   – repeats

Working with a partner choose:

Rowing 1min each

Running 400mtrs relay style (rear alley)

Bike 1min each

Wednesday

 

 Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min- to complete

A1 Poliquin Step Up 4 x 8-10

A2. Turkish Get Up 4 x 4-5ea

15min -to complete

B1. Front squats 4×6 @ 41X1

B2. Single arm OH KB press 4×10 ea @3011

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2. Turkish Get Up 3 x 4-5ea

15min -to complete

B1. Front squats 4×6 @ 41X1

B2. Single arm OH Db press 4×10 ea @3011

20min

5rounds 2min work 1 min rest

3x power cleans @75kg / 50kg

6x press ups

9x air squats

20min

5rounds 2work 1 min rest

3x power cleans @ manageable

6x press ups (scales)

9x air squats


Thursday – gymnastics

 

Friday

Olympic – clean

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1. High pull

A2. Scarecrow clean

A3. Power clean

A4. Push jerk

10min -E2MO2M -5sets

B. 5×5 High hang power clean

10min -E2MO2M -5sets

C. 5×5 Push jerk / Split jerks

8min -E2MO2M -4sets – BB only

A1. High pull

A2. Scarecrow clean

A3.Power clean

A4 Push jerk

10min -E2MO2M -5sets

B. 5×5 High hang power clean

10min -E2MO2M -5sets

C. 5×5 Push jerk / Split jerks

16min working in teams 3 – repeats

1. Rowing 20 /16 kcals

2. alt DB GTOH- heavy

3. Rest

Person on the rower sets the turn around time.

16min working in teams 3 – repeats

1. Rowing 20 /16 kcals

2. alt DB GTOH- light

3. Rest

Person on the rower sets the turn around time.

 

Saturday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min- to complete

A1 Poliquin Step Up 4 x 8-10

A2. Turkish Get Up 4 x 4-5ea

15min -to complete

B1. Box back squats 4×10 @ 4010

B2. Chin ups 4×6-8 @ 30X1

4min Warm up for test -alt with partner

C1 5x wall ball squats

c2 5x wall ball arms only

C3 5x full wall balls

12min- to complete

A1 Poliquin Step Up 4 x 8-10

A2. Turkish Get Up 4 x 4-5ea

15min -to complete

B1. Box back squats 4×10 @ 4010

B2. Toes down chin ups 4×6-8 @ 50X1

4min Warm up for test -alt with partner

C1 5x wall ball squats

c2 5x wall ball arms only

C3 5x full wall balls

WOD testing day – Teams YGIG format

“KAREN”

150 wall balls for time

WOD testing day – Teams YGIG format

“KAREN”

150 wall balls for time

 

Sunday

Crossfit Hackney Mashup

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

A. 10min to AMRAP

10x KB swings

10x push press

10x kB squats

Run 200mtrs (rear alley)

B. 24minsWorking in a team of 2- YGIG

1x Power clean and press -Heavy

5x Pull ups

9x Burpees

C. For time:

100 RKB swings

100 DU

100 Press ups

100 DU

100 KB squats

100 DU

100 Ring rows

A. 10min to AMRAP

10x KB swings

10x push press

10x kB squats

Run 200mtrs (rear alley)

B. 24minsWorking in a team of 2- YGIG

1x Power clean and press -Manageable

5x Pull ups

9x Burpees

C. For time:

100 RKB swings

100 singles

100 Press ups (scales)

100 singles

100 KB squats

100 singles

100 Ring rows