CFH Training Days 29/12/2014 – 04/01/2015
Posted 28th December 2014 by Josh Schouten
COACHES COMMENT:
Game over 2014, hello 2015!! Lasts weeks programming, and this weeks programming has been used as a small filler between the last phase of 2014 and the beginning of 2015. Don’t be fooled into thinking this is going to be an easy week kids! For those of you who are in London for the new year we are going to be offering some cheeky CrossFit sessions.
This week we are also going to try something a little different on Sunday. There will be no WOD… WHAT NO WOD? Yes, we are going to try a pure gymnastics skills session this week and get some feedback from the participants. Just like Olympic lifting, gymnastics requires practice.
Stay tuned or a number of changes in the CrossFit Hackney programming for 2015.
RECOMMENDED WEEKLY READING:
MONDAY 29/12/2014
| Get Warm |
Clean Drills:
5 Tall Muscle Cleans
5 Front Squats
5 Mid Hang Power Cleans
5 Front Squats
5 Segmented Power Cleans (pause above knee 3sec)
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STRENGTH:
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CONDITIONING:
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| Performance:
20mins to complete 7 Rounds of:
3 Power Cleans (touch and go)
3 Front Squat
Rest as needed between rounds
*Do not let go of the bar during the round. *Work up to the heaviest weight possible.
– then –
3 Rounds of:
ME Strict Pull-ups, :90sec rest
ME Strict HeSPU, :90sec rest
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Performance:
“Running Jackie”
Complete for time:
1000 meter Run
50 Thrusters 20/15kg
30 Pull Ups
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| Sport:
Same as Performance
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Sport:
Same as Performance
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| Functional:
20mins to complete 7 Rounds of:
3 Mid-Hang Power Cleans
3 Front Squat Rest as needed between rounds
*Do not let go of the bar during the round. *Work up to the heaviest weight possible.
– then –
3 Rounds of:
1 ME Eccentric Pull-up (lower yourself as slow as possible), :90sec rest
ME Strict OHP @m:50% bodyweight, f: 40% bodyweight, :90sec rest
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Functional:
“Ring Row Running Jackie”
Complete for time:
1000 meter run
50 Thrusters – 20/15kg 30 Ring Rows
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| Movement:
Same as Functional
Mid-hang Power Cleans & Front Squats
3 Rounds of:
1 ME Eccentric Pull-up (lower yourself as slow as possible)**, :90sec rest
ME Strict OHP, load as technique allows (5-10reps), :90sec rest
**Note: if you struggle to lower under control, perform eccentric ring rows.
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Movement:
Same as Functionl, load as technique allows
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TUESDAY 30/12/2014
| Get Warm |
Work in partners YGIG:
3 Rounds each of:
10 Ring Push-ups
10 Ring Rows
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STRENGTH:
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CONDITIONING:
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| Performance:
8min to build to 75% on Bench Press
-then-
5 Rounds of:
5 Close Grip Bench Press, 30×0 @75% 1RM, :90
5 Rope Pull-ups, 30×1, :90
-then-
In partners YGIG, 4 Rounds each of:
8 Double KB Push-Press 24/16kg
ME Wall Facing Handstand Holds
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Performance:
12min AMRAP of:
25 DU
20 Wallballs 9/7kg 10/9ft
10 HR-Push-ups
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| Sport:
Same as Performance 5 Rounds
-then-
In partners YGIG, 4 Rounds each of:
8 Double KB Push-Press 20/12kg
ME Wall Facing Handstand Holds
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Sport:
Same as Performance
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| Functional:
8min to build build to a challanging weight for 5reps Bench Press
-then-
5 Rounds of:
5 Close Grip Bench Press, 30×0, :90
5 Rope Pull-ups, 30×1, :90
-then-
In partners YGIG, 4 Rounds each of:
8 Double KB Push-Press, load as technique allows
ME Wall Facing Handstand Holds [Scale: feet on box]
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Functional:
Use 7/6kg Wall Ball 10/9ft
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| Movement:
Same as Functional.
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Movement:
Wall Ball, load and height as technique allows
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WEDNESDAY 31/12/2014
| Get Warm |
Clean Drills:
5 Tall Muscle Snatch
5 OHS
5 Scarecrow Snatch
5 Tall Snatch
5 Mid Hang Snatch
Jumping Technique:
5 Vertical Jumps
5 Forward Bounds
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STRENGTH:
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CONDITIONING:
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| Performance:
3 attempts to establish MAX distance broad jumps
5 Broad Jumps
-then-
6 Rounds of:
3 Snatch, :90-:120
10min EMOM
2 Back Squats @85% of 1RM
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Performance:
5x 2min AMRAP:
3 Snatch 60/45kg
6 Pull-ups
9 TTB
Rest :60 between rounds, continue from where you left off
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| Sport:
Same as Performance
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Sport:
Snatch 50/35kg
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| Functional:
Same as Performance on Broad Jumps
-then-
6 Rounds of:
3 Mid-hang Snatch, :90-:120
10min EMOM
2 Back Squats @80% of 1RM
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Functional: pre-WOD Test: Strict Pull-ups: m:10, f:5pre-WOD Test: Strict TTB: m:10, f:5if you fail the test you MUST scale!
5x 2min AMRAP:
3 Snatch 40/25kg
6 Pull-ups / Ring Rows
9 TTB / K2E / Knee Raises
Rest :60 between rounds, continue from where you left off
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| Movement:
Same as Performance on Broad Jumps
-then-
6 Rounds of:
(2+1) Mid-hang Power Snatch + OHS, :90-:120
10min EMOM
2 Back Squats, load as technique allows
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Movement:
Same as Functional
Snatch, load as technique will allow
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THURSDAY 01/01/2015
GYM CLOSED – HAPPY NEW YEAR
FRIDAY 02/01/2015
| Get Warm |
Squat Mobility Coach to leadJumping Tekkers |
STRENGTH:
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CONDITIONING:
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| Performance:
8min to establish a 1RM Box Jumps (max height) from a standing start.
-then-
8min to build to 85% 1RM Deadlift
EMOM 10min:
2 Deadlifts @ 85%
-then-
3 Rounds of:
ME: Strict Chin-ups
Rest :60sec between rounds
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Performance:
5 RFT:
5 Power Cleans 70/50kg
10 Pull-ups
15 Box Jumps 24/20″
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| Sport:Same as Performance |
Sport:Power Clean 60/45kg |
| Functional:Deadlift, load as technique allows (think 8/10 effort)
-then-
3 Rounds of:
ME: Strict Chin-ups / 1 Eccentrict Chin-up (as slow as possible)
Rest :60sec between rounds
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Functional:pre-WOD Test: Strict Pull-ups: m:10, f:5if you fail the test you MUST scale!
5 RFT:
5 Power Cleans 50/35kg
10 Pull-ups / Ring Rows
15 Box Jumps 24/20″
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| Movement:Same as Functional |
Movement:
5 RFT:
5 Mid-Hang Power Cleans, load as technique allows
10 Ring Rows
15 Box Jumps, comfortable height
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SATURDAY 03/01/2015
| Get Warm |
Work in Partners YGIG on each exercise:
3 Rounds each:
4 Burpees
6 KB Goblet Squats
12 KB Swings
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STRENGTH:
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CONDITIONING:
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| Performance:
A. Overhead Squat 7x 3, 30×0, :90
-then-
B. Push Press 5 x 3, 20×0, :90
-then-
12min EMOM of:
even min: 7 Ring Dips
odd min: 5 OHS 60/40kg
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Performance:
10 RFT of:
4 Burpess over the KB
8 KB Goblet Squats 32/24kg
12 KBS 32/24kg
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| Sport:Same as Performance
EMOM: OHS 50/30kg
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Sport:
Same as Performance: KB 24/20kg
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| Functional:If not full ROM in OHS, perform Front Squats
A. OHS/Front Squat 7x 3, 30×0, :90
-then-
B. Push Press 5 x 3, 20×0, :90
-then-
12min EMOM of:
even min: Dips on Boxes / Feet on Ground
odd min: 5 OHS 40/30kg or Front Squat 50/40kg
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Functional:
Same as Performance: KB 20/16kg
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| Movement:Same as Functional
12min EMOM of:
even min: 5 Dips on Boxes / Feet on Ground / Reverse Dips
odd min: 5 Front Squat, load as technique allows
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Movement:
Same as Performance: KB load as technique allows
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SUNDAY 04/01/2015
| Get Warm |
Ido Portel Scapula Mobilization Routine
2 Rounds of:
10 Scapluar Push-ups
10 Overhead Straight Arm Pull-downs :
10 The Whippet
10 Shoulder Dislocations with Band
Planche progressions
– hand position (slightly turned out)
– press-up position, load the shoulder by rocking forward
– teeter between headstand and frog stance
– band assisted tuck planche – effort should be made to maintain full scapulae protraction throughout the planche hold.
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GYMNASTICS STRENGTH:
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CORE CONDITIONING:
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| All Athletes (30min):Split the class into groups A,B and C. Each group will start on a different superset. Complete 3 rounds and then switch.‘Straight Arm-Scapular Strength‘. (SASS) + Bent Arm Push/Pull Isometrics
3 Rounds of each:
A1 Back Support Hold 15-30sec, rest 30sec
A2 Planche Hold (scales in warm-up) 15-30sec, rest 60sec
B1 Front Support Hold 15-30sec, rest 30sec
B2 Bent Arm Sternum Chin-up Hold 15-30sec, rest 60sec
C1 Bent Arm Bottom of Ring Dip Hold 15-30sec, rest 30sec
C2 Straight Arm Arch Hang from Pull-up Bar 15-30sec, rest 60sec
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All Athletes (15min):
3 Rounds of each:
8-10 Garhammer Raises, rest :30sec
:60 Soreson hold, rest :30sec
15-20 Hollow Rocks, rest :30sec
Gymnastics Bridge Ups, rest :30sec
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