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CF training program, phase 3, week 1 – 2/10/17 – 8/10/17

Posted 29th September 2017 by Geoff Stewart

Crossfit

Welcome to Week 1 of this new monostructural training phase. Read more about it.

IN WE GO to yet another training phase and this one is going to be juicy. We hope you’re all prepared for some new aches and pains. In our world we like to view these new aches as adaption to a new training stimulus. In this phase and this first week we would like you to pay attention to how heavily you’re breathing, how your heart rate is (if you have a monitor please wear it) – are you able to maintain a good pace or are you blowing up after 2-3 mins? Make some notes, talk to your coaches and see where and how you can make gains to improve your base. We are not going to let your basic lifts and skills slip, fear not. There is going to be a good mixture to stretch you, strengthen you and build on your skills to keep you sharp.

Saturday 7th is going to be a fun day with MURPH (and some scales) on the cards. Come in with a positive mindset and enjoy the process.

Deep breath  x

Monday

Lower / Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip DL x1

Snatch grip HP x1

Power snatch x1

Snatch balance x1

 

12min – E2MOM -6sets

B. 3 position Snatches +2 OHS – medium

 

8min E2MOM -4 sets

C. Back squats 4×6 (33X1) @70%

 

D. Running or /and Rowing 12min*

 

as time allows remedial works

E1. Split squats 2x12el

E2. Calf raises 2×24

 

F. Powel raises 2x 15ea

 

* This is a breathing piece we would like you to find a steady and manageable pace and keep moving you can split this 50/50 but always watch your pacing and distance covered.

 

 

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip DL x1

Snatch grip HP x1

Power snatch x1

Snatch balance x1

 

12min – E2MOM -6sets

B. 3 position Power snatches +6 Goblet squats – medium

 

8min E2MOM -4 sets

C. Back squats 4×8-10 (33X1) @70%

 

D. Running or /and Rowing 12min*

 

as time allows remedial works

E1. Split squats 2x12el

E2. Calf raises 2×24

 

F. Powel  raises 2x 15ea

 

* This is a breathing piece we would like you to find a steady and manageable pace and keep moving you can split this 50/50 but always watch your pacing and distance covered.

 

 

Tuesday

 

Upper / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12mins E2MOM -6sets

A. Odd. Seated Strict press 6×8-12 @30X0

B. Even. Pull ups 6×6-8 @3010

 

Part B: 10Mins of

C1: Weight plate front raise 6+30sec hold

C2: Horizontal ring rows 6+30sec hold (weight plate on chest)

 

20min EMOM

Min1. KB /DB Snatch L x9 -Medium

Min2. V sit ups x18

Min3. KB / DB Snatch R x9

Min4. FLR  40sec

12mins E2MOM -6sets

A. Odd. Seated Strict press 6×10-15 @30X0

B. Even. Pull ups 6×6-8 @3010

 

Part B: 10Mins of

C1: Weight plate front raise 6+30sec hold

C2: Horizontal ring rows 6+30sec hold

 

20min EMOM

Min1. KB /DB Snatch L x9 -Light

Min2. tuck sit ups x18

Min3. KB / DB Snatch R x9

Min4. FLR  40sec
   

Wednesday

                                                                                               Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15 mins – YGIG – (Teams of 3- follow the leader)

A1. Clean n press (heavy Un-broken)x5

A2. Burpee box jumps x5

 

Rest 5 mins

 

5min -Rowing

rest 2 min

5min AMRAP

Wall ball x15

30DU

rest 2 min

5 mins -Bike

rst 2 mins

5min AMRAP

KB swings x15

30 DU

 

*make notes of distance covered and total number of reps completed. These should be consistent pieces

15 mins – YGIG – (Teams of 3 – follow the leader)

A1. Clean n press (heavy Un-broken)x5

A2. Burpee x5

 

Rest 5 mins

 

5min -Rowing

rest 2 min

5min AMRAP

Wall ball x15

60 singels

rest 2 min

5 mins -Bike

rst 2 mins

5min AMRAP

KB swings x15

60 singles

 

* make notes of distance covered and total number of reps completed. These should be consistent pieces


Thursday – gymnastics

 

Friday

Upper / pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12 mins – E2MOM – 6sets

Odd: Pendlay row 6 x 10-12 @30X1

Even: Flat bench press 6 x 8-12 @3010

 

10Mins of:

B1: Skin the cat 3-5 or Banded straight arm pull downs 15-20

B2: Dips plus lock out 3-5+30sec

 

D. With a partner Rowing or Bike, do as many 1:1 work to rest 300mtrs in 12min*

 

Remedial works – as time allows

E1. Hamstring curls (Frisbee) 2×15

E2. BB Hip thrusters 2×15

 

F. YWTs 2x15ea

 

* This is a breathing piece we would like you to find a steady and manageable pace and keep moving.

12 mins – E2MOM – 6sets

Odd: Pendlay row 6 x 12-15 @30X1

Even: Flat bench press 6 x 10-12 @3010

 

10Mins of:

B1: Banded straight arm pull downs 15-20

B2: Toes down dips plus lock out 3-5+30sec

 

D. With a partner Rowing or Bike, do as many 1:1 work to rest 300mtrs in 12min*

 

Remedial works – as time allows

E1. Hamstring curls(Frisbee) 2×15

E2. BB Hip thrusters 2×15

 

F. YWTs 2x15ea

 

* This is a breathing piece we would like you to find a steady and manageable pace and keep moving.

 

Saturday

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Today you can choose which workout to do this is all your doing in the session today so make it good and solid. Good luck.

 

Options:

A. Murph – With or without vest.

For time:

1 mile Run

100 Pull-ups (scales)

200 Push-ups

300 Squats

1 mile Run

 

B. Split MURPH

Run 1mile

50 Pull-ups (scales)

100 Push-ups

150 Squats

Run 1 mile

 

C. Segmented -6 rounds

Run 400mtrs

3 rounds of CINDY

5 pull ups

10 press ups

15 Air squats

Today you can choose which workout to do this is all your doing in the session today so make it good and solid. Good luck.

 

Options:

A. Murph – With or without vest.

For time:

1 mile Run

100 Pull-ups (scales)

200 Push-ups

300 Squats

1 mile Run

 

B. Split MURPH

Run 1mile

50 Pull-ups (scales)

100 Push-ups

150 Squats

Run 1 mile

 

C. Segmented -6 rounds

Run 400mtrs

3 rounds of CINDY

5 pull ups

10 press ups

15 Air squats

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min – Consistent work

8x KB swings

8x Kb cleans 4es

8x KB goblet squats

8x Push press 4ea

 

6 Rounds each exercise alt with partners

A.15 Thrusters 40/25 UB

B. Run 200m Relay format

C. 15 Front squats 40 /25 or Goblet squats UB

D Row 250 /300mtrs

*Complete all 6 rounds on each exercise before moving on. Move steady with purpose.

 

 

3 Rounds for time:

C1. 50m Farmers Carry -Heavy KB/DB

C2.15 x Wall Balls -9/7

8min – Consistent work

8x KB swings

8x Kb cleans 4es

8x KB goblet squats

8x Push press 4ea

 

6 Rounds each exercise alt with partners

A.15 Thrusters 40/25

B. Run 200m Relay format

C. 15 Front squatsv40 /25 / Goblet squats

D Row 250 /300mtrs

*Complete all 6 rounds on each exercise before moving on. Move steady with purpose.

 

 

3 Rounds for time:

C1. 50m Farmers Carry -Heavy KB/DB

C2.15 x Wall Balls -9/7