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CF training program, phase 2, week 8 18/9/17 – 24/9/17

Posted 15th September 2017 by Geoff Stewart

Crossfit
Week 8 of this training phase, Louie, is here. Read more about Louie here.

Week 8 is all over us like white on rice. It’s getting fun and a bit spicy in the classes, there are some decent weights going onto the bar and you are looking tight in more ways than one. Still remember drive the form, DON’T go for glory with a heavy weight and rubbish form – go for style. If it looks good, it is good….. As with last week if you’re not comfortable with lower rep ranges (or you have not had at least 2 years of good lifting under your belt) then go for a higher rep range and work the burn.

There are a number of short blasts on rowers, runs and bikes this week. Start to note your RPM and time – as we move into our next phase it’ll be useful data to have stored in your grey matter.

Get it done x

Monday

ME Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – E2MOM – 4sets

A. High Hang Power Snatch + OHS 2 + 2 -medium / heavy

8mins – E2MOM – 4sets

B. Snatch x 3 @ 65-75%

15mins – E3MOM – 5 working sets

C. Back Squat Variations x 1-3

8mins – E2MOM – 4sets

A. High Hang Power Snatch + OHS 2 + 2 -medium

8mins – E2MOM – 4sets

B. Power snatch x 3-5 @ 65-75%

15mins – E3MOM – 5 working sets

C. Back Squat Variations x 3-5

“Modified Nancy”

YGIG for 4 Rounds

10 x OHS (40/25)

400m Run

*Complete both movements before switching

“Modified Nancy”

YGIG for 4 Rounds

10 x Front squats / Goblet squats (40/25)

400m Run

*Complete both movements before switching

Tuesday

 

DE upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – E2MOM – 4sets

A. Push Press + Split Jerk 2+2

16mins – E2MOM – 4sets each

Odd: Snatch Grip Press x 5-8 @ 30×0

Even: Ring Chin Up x 5-8 @ 30×0

8mins – E2MOM – 4sets

A. Push Press + Push / Split Jerk 2+2

16mins – E2MOM – 4sets each

Odd: Snatch Grip Press x 5-8 @ 30×0

Even: Toes down ring chin Up x 5-8 @ 30×0

Part A:  7mins

5 x Dip

5 x Pull Ups (strict)

5-10 x Cal Assault Bike / Row (Sprint)

Rest 5 Mins between parts

Part B: 7mins

7 x Wall Balls (Heavy)

7 x Double KB Swing (Heavy)

*Class is split 1/2 & 1/2, switching after 7mins

Part A:  7mins

5 x Press ups

5 x False grip ring rows

5-10 x Cal Assault Bike / Row (Sprint)

Rest 5 Mins between parts

Part B: 7mins

7 x Wall Balls (Heavy)

7 x KB Swing (Heavy)

*Class is split 1/2 & 1/2, switching after 7mins

Wednesday

                                                                                               Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

20min rolling EMOM – same bar please

1-4: Clean & Jerk x 2 -Medium

5-9: Hang Clean x 3

10-14: Front Squat x 3

15-19: Panda Pull x 3

Rest 5 mins

20mins of EMOM Rolling Through

1. Deadlift (Medium / Heavy) x 10

2. KB/ DB Front Rack Back Step (medium) x 12 (total)

3. Assault Bike / Row 10 cal

4. Rest

*Choose a different row / bike from yesterday

20min rolling EMOM – same bar please

1-4: Clean & Jerk x 2 -Medium

5-9: Hang Clean x 3

10-14: Front Squat x 3

15-19: Panda Pull x 3

Rest 5 mins

20mins of EMOM Rolling Through

1. Deadlift (Medium / Heavy) x 10

2. KB/ DB Front Rack Back Step (medium) x 12 (total)

3. Assault Bike / Row 10 cal

4. Rest

*Choose a different row / bike from yesterday


Thursday – gymnastics

 

Friday

ME upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16 mins – E2MOM – 4sets each

Odd: Bench press  4 x 2-3

Even: Toes down chin up 4 x 5-7

15Mins of

B1: TGU x 5ea side -light

B2: False Grip Ring Row w 3 second Pause x 8

16 mins – E2MOM – 4sets each

Odd: Bench Press  4 x 3-5 (7-9)

Even: Toes down chin Up  4 x 5-7

15Mins of

B1: TGU x 5 ea side -light

B2: False Grip Ring Row w 3 second Pause x 8 
 

5 Mins of:

Partner 1 Farmers Walk 200m

While Partner 2 Completes:

10-15 Burpee

FLR hold for remaining time.

* If you break rest, don’t restart the FLR until the following round

5 Mins of:

Partner 1 Farmers Walk 200m

While Partner 2 Completes:

10-15 Burpee

FLR hold for remaining time.

 

Saturday

DE lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – E2MOM – 4sets

A. Power Clean x 1-2 @ up to 85%

8mins – E2MOM – 4sets

B. Clean x2 @ 70-85%

12mins – E2MOM – 3set each

Odd. Back Squat x3 Medium 30X0

Even. Box Jumps For height x3

8mins – E2MOM 4sets

A. Power Clean x 3-5 @ up to 85%

8mins – E2MOM – 4sets

B. Clean x4 @ 70-85%

12mins – E2MOM – 3set each

Odd. Back Squat x5 Medium 30X0

Even. Box Jumps for comfort x5

5 Rounds:

YGIG in groups of 3

Back Squat x 5 (medium)

Assault Bike x 10 Cal

*Partner 1 completes both movements before next starts. Go hard and use active recovery well. Repeat or better from Week 4

5 Rounds:

YGIG in groups of 3

Back Squat x 5 (light)

Assault Bike x 10 Cal

*Partner 1 completes both movements before next starts. Go hard and use active recovery well. Repeat or better from Week 4

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15mins of YGIG:

Chin Up (Strict + Kip) x 3 + 5

Row 300m

*Partner finishes both exercises before P2 goes

Rest 5min

6min of:

20 x Weight Plate GTOH

8/10 x Cal Assault Bike

Rest 2 min

6min of:

Sled Push x 1 lap

Hollow Dish x 30 sec

Rest 2 min

6min of:

Run 200m

10 x V-Up

15mins of YGIG:

Chin Up (Toes down+ring rows) x 3 + 5

Row 300m

*Partner finishes both exercises before P2 goes

Rest 5min

6min of:

20 x Weight Plate GTOH

8/10 x Cal Assault Bike

Rest 2 min

6min of:

Sled Push x 1 lap

Hollow Dish x 30 sec

Rest 2 min

6min of:

Run 200m

10 x V-Up