CFH Training Days 26/01/2015 – 01/02/2015
Posted 25th January 2015 by Josh Schouten
WEEK 4/12
COACHES COMMENT:
Its the new year and the motivation to hit the gym is high. Even on the freezing cold mornings you manage to drag yourself out of bed and make it to the box. So how long is this new found motivation going to last? Are you going to keep the Momentum going and make this year the year that you smash your goals? How is this year going to be different? What is going to keep you moving in the right direction and push you to new heights? Enter the training partner!!
One of the best things about a CrossFit box is the community. The chance to train with a variety of other people, a chance to make new friends, a chance to learn from others, a chance to help others, and a chance to bring out the best in each other. No matter your level of experiance in the gym, there is much to gain from having training partners. The best training partners are the people who are positive, and often the people who have something your missing. Find someone who is a little stonger than you. Find someone who is a little fitter than you. Find someone who posesses some skills that you are still trying to master. This give you something to chase, someone to learn from, and someone to workout with. You may ask, “how does this help them?” If your on a mission to chase them down and to be as strong, fit and skillful as them, they are going to need to watch their back. If they get lazy, you will soon be beating them.
So who is chasing you? As a new influx of foundations members start their CrossFit experiance they will be looking up to many of the existing members. They will be watching your every move, asking you questions about your training, and comparing their times/scores on the board. They will be the ones chasinsg you down. So you better be watchin your back 😉
The competition element of CrossFit is all about having fun and testing yourself. Personally my strengths are the gymnastics movements, the heavy deadlift, box jumps, or handstand press-ups. When my strengths appear in the WOD, I know people will be chasing me. Double-unders, heavy cleans, thrusters and muscle-ups are some of my weaknesses and areas that I need to improve on. When these movements are in a WOD there are a number of members in the gym who I know I’m going to be chasing. Then there is the WODs that contain a combination of the good, the bad ,and the ugly, these are the workouts that will be close and the ones that I look forward to the most. Its time to make some of my weaknesses a strength and start focusing on some of the things I’m not good at yet.
Enjoy you week, practice something you suck at!
RECOMMENDED WEEKLY READING:
MONDAY 19/01/2015
| Get Warm |
AS a group, work through: |
8 Strict Press
8 Dip and Stand (no press), focus on dip form with weight on heels
8 Push-Press
8 Push-Jerk
Coach Choice: Shoulder mobility drill to improve overhead position
Sport and Performance: Warm-up the sequence in A.
Functional and Movement: Warm-up the sequence in A.
STRENGTH:
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CROSSFIT ENGINE WORK (CONDITIONING):
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| Performance: |
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A. PE(24): 6 Rounds of:
1 Strict Press
+1 Push-Press
+1 Push-Jerk
+1 Split Jerk
wk1: 60% of strict press
wk2: 65% of strict press
wk3: 70% of strict press
wk4: 75% of strict press
B. In groups of 3, complete 3 rounds each.
12min EMOM:
min one: :40sec Push-ups on KB (increase depth)
min two: :40sec Neutral Grip Chin-ups
min three: :60sec rest
Performance:
“Push’n it uphill together”
12min AMRAP YGIG:
7 Box jumps 24/20inch″
6 K2E
5 STOH* – 60/40kg
P1 completes a full round before P2 starts. YGIG rounds.
* Bar starts on the floor
GOAL: P>14, S>13, F>10, M>8
Sport:
Same as Performance
Sport:
STOH 50/30kg
Functional:
A. PE(24): 6 Rounds of:
2 Strict Press
+2 Push-Press
+1 Push-Jerk
B.
12min EMOM:
min one: :40sec Push-ups on KB / Incline Push-ups
min two: :40sec Neutral Grip Chin-ups / Nutral Grip Ring Rows
min three: :60sec rest
Functional:
pre-WOD test: Struct K2E: m:10, f:5, if not you MUST scale.
K2E / Hangining Knee Raises / Ab-mat Sit-ups
STOH 40/20kg
Movement:
Same as Functional
Movement:
Same as Functional
Box Jump to comfortable height
STOH, load as technique allows
TUESDAY 20/01/2015
| Get Warm |
Sport and Performance to use a bar.
Functional and Movement to use a stick
5 OHS
5 Pressing Snatch
5 Drop Snatch
5 Snatch Balance
5 Scarecrow Snatch
5 Mid-hang Snatch (hit the scarecrow position and get under the bar)
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OLYMPIC + STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(17): 5 Rounds of:
[4,4,3,3,3] Hang Snatch, :90-:120
@ 60%,70%,75%x3
Looking for speed under the bar!
B. PE(15): 5 rounds of:
[4,4,4,3,3] Back Squat, 40×0, :90
wk1: 60%,70%,75%,80%x2
wk2: 65%,75%,80%,85%x2
wk3: 67.5%,77.5%,87.5%x3
wk4: 70%,80%,90%x3
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If the class is large we will need to start in waves. The row should take around 3min.
CrossFit Open 14.4
14min AMRAP:
60cal Row
50 TTB
40 Wall-ball shots, 9/7kg 10/9ft
30 Power Cleans 62.5/45kg
20 Muscle-ups
200reps in total: GOAL: P>190, S>180, F>170, M>150
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| Sport:
Same as Performance
|
Sport:
Same as Performance
MU / C2B Pull-ups
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| Functional:
A. PE(17): 5 Rounds of:
[2+1+1] Hang Power Snatch + OHS + Hang Snatch , :90-:120
B. PE(15): 5 rounds of:
[6,6,6,5,5] Back Squat, 40×0, :90
Suggest: Start at 6/10 effort and increase the weight each set.
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Functional:pre-WOD test: Strict TTB: m:10, f:5, if not you MUST scale.pre-WOD test: Strict Pull-ups: m:10, f:5, if not you MUST scale.
14min AMRAP:
60cal Row
50 TTB / K2E / Hangining Knee Raises
40 Wall-ball shots, 9/7kg 10/9ft
30 Mid-Hang Power Cleans 50/30kg
20 Pull-ups / Ring Rows
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| Movement:
A. Snatch complex the same as Functional
B. PE(15): 4 rounds of:
[8,8,8,8] Back Squat, 40×0, :90
|
Movement:
Same as Functional
Wall Balls, Mid-Hang Power Cleans, load as technique allows
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WEDNESDAY 21/01/2015
| Get Warm |
2 Rounds of:
5 Rack Delivery
5 Tall Muscle Cleans
5 High Hang Power Cleans
5 Mid Hang Power Cleans
5 Segmented Clean Deadlift
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OLYMPIC + STRENGTH:
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CROSSFIT ENGINE WORK (CONDITIONING):
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| Performance:
A. PE(15): 5 Rounds of: (15min to complete)
3 Mid-Hang Power Cleans, :90-:120
wk1: 50%, 60%, 65%, 70%x2
wk2: 55%, 65%, 75%, 80%x2
wk3: 50%, 60%, 70%, 75%x2
wk4: 55%, 65%, 75%, 80%x2
B.PE(12): 8min E2MOM (4rounds) of:
4 Clean Segmented Deadlifts (Pause 3sec: 2inch off the ground, above knee, high hang, + finish the pull) @+10% on best weight in A.
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Performance:
Split the class into 3 groups , each starting on A,B or C. With a running clock (24min) you have 6min to complete each part. Rest 3min between each part. YOUR AIM IS TO GET THE WORK DONE, DO NOT CHOOSE A WEIGHT THAT WILL MAKE YOU FAIL!
Part A 6min to complete:
21-15-9
AKBS 32/24kg
Burpees
-3min rest-
Part B 6min to complete:
21-15-9
Row Cals
Thrusters 42.5/30kg
-3min rest-
Part C 6min to complete:
21-15-9
Deadlift 100/70kg
Press-ups
|
| Sport:
Same as Performance
|
Sport:
Part A
AKBS 24/16kg
Part B 6
Thrusters 42.5/30kg
Part C
Deadlift 85/60kg
|
| Functional:
A. PE(15): 5 Rounds of:
4-5 Mid-Hang Power Cleans, :90-:120
Aim: To increase weight each set
B. PE(16): 4 Rounds of:
4 Clean Segmented Deadlifts (Pause 3sec: 2inch off the ground, above knee, high hang, + finish the pull) @ best weight lifted in A.
|
Functional:
Part A
AKBS 20/12kg
Part B 6
Thrusters 30/20kg
Part C
Deadlift 60/40kg
Push-up / incline push-up
|
| Movement:
Same as Functional
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Movement:
Same as Functional
Load as Technique Allows on all weighted movements
|
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THURSDAY 22/01/2015
| Get Warm |
:30sec Air Squats
:30sec Walking Lunges
:30sec Backward Walking Lunges
Rack position:
– hands outside shoulders
– bar sitting on shoulders
– elbows inside wrists
5 Frankenstein Squat, teaches the correct location of the bar on the shoulders for the front squat (and clean)
5 Front Squats
5 Front Squats with 33×0 Tempo
Spend 2-3 sets building to working weights for A.
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STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(23): 5 Rounds of:
[4,4,4,4,4] 3sec-Pause Front Squat 33×0, :90
wk1: 50%,55%,60%,65%,70%
wk2: 55%,60%,65%,70%,75%
wk3: 57.5%,67.5%,72.5%,77.5%x2
wk4: 60%,70%,75%, 80%x2
Note: ROM and tecnique is paramount, don’t chase weight.
B. DE(88): 4 Rounds of:
7-9 DB/KB FFE Split Squats (ea leg), 30×0, :60
7-9 BB Standing Goodmorning, 21×0, :60
|
Performance:
“Uneven Fran”
3,6,9,12,9,6,3 reps for time of:
Right Hand DB/KB Thrusters 24/16kg
Left Hand DB/KB Thrusters 24/16kg
Pull-ups
GOAL: P<6min, S<8min, F<10min, M<12min
|
| Sport:
Same as Performance
|
Sport:
Same as Performance
|
| Functional:
A. PE(30): 5 Rounds of:
[6,6,5,5,5] 3sec-Pause Front Squat 33×0, :90
Note: ROM and tecnique is paramount, don’t chase weight.
B. DE(88): 4 Rounds of:
8-10 DB/KB FFE Split Squats (ea leg), 30×0, :60
6-8 BB Standing Goodmorning, 21×0, :60
|
Functional:
pre-WOD test: strict pull-ups: m:10, f:5, if not you MUST scale
“Uneven Fran”
3,6,9,12,9,6,3 reps for time of:
Right Hand DB/KB Thrusters 16/12kg
Left Hand DB/KB Thrusters 16/12kg
Pull-ups / Ring Rows
|
| Movement:
A. PE(32): 4 Rounds of:
[8,8,8,8] 1sec-Pause Front Squat 31×0, :90
Note: ROM and tecnique is paramount, don’t chase weight.
B. Same as Functional
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Movement:
Same as Functional
DB/KB Thruster, load as technique allows
Ring Rows
|
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FRIDAY 23/01/2015
| Get Warm |
8min DU practice.
– Jump high
– Angry wrists
– Keep tension in the rope
Further reading: How do I improve mu DU?
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STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(35): 5 Rounds of:
5-7 BB Floor Press, 22×0, :60
@65-75% of 1RM Bench Press
B. PE(35): 5 Rounds of:
5-7 Strict Pull-ups (weighted), 20×1, :60
C. DE(75): 10min EMOM
even min: 10 Ring Dips
odd min: 5 Rope Pull-ups
|
Performance:
“Double 8×8”
8min AMRAP:
DU
EMOM stop and perform 8 HeSPU*
* The WOD starts with 8 HeSPU
Your score if the number of DU you complete in 8min
|
| Sport:
Same as Performance
|
Sport:
Same as Performance
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| Functional:
A. PE(36): 4 Rounds of:
7-9 BB Floor Press, 22×0, :60
B. PE(40): 4 Rounds of:
5-7 Strict Pull-ups (weighted), 20×1, :60
Or if you can not do pull-ups
2-3 Eccentric Pull-ups 10,0,0,0, :60sec
C. DE(44): 10min EMOM:
even min: 7-10 Dips on Boxes
odd min: 6 Rope Pull-ups
Or
4 Rope Climbs with feet on the ground
|
Functional:
pre-WOD test: Strict HeSPU: m:5, f:3, if not you MUST scale
“Double 8×8”
8min AMRAP:
DU Attempts**
EMOM stop and perform 8 HeSPU / Feet on Box HeSPU / Persian Push-up/ Incline Push-up
** No single skips!! You get 1 rep for every succesful DU or every attempt to perform 1. THE ONLY WAY TO IMPROVE YOUR DU IT TO PRACTIVE THEM
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| Movement:
Same as Functional
B. If unable to perform Eccentric Pull-up 10-12 Ring Rows, 30×0, :60
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Movement:
Same as Functional
|
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SATURDAY 24/01/2015
| Get Warm |
5 Frankenstein Squat, teaches the location of the bar should be on the shoulders
5 Muscle Cleans
5 Scarecrow Cleans
5 Mid Hang Cleans
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STRENGTH:
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CONDITIONING:
|
| Performance:
A. PE(24) 6 Rounds of:
(2+2) Clean & Push-Jerk
wk1-2: 60%,70%,75%,80%x3
wk3-4: 65%,75%,80%, 85%x3
|
Performance:
WOM!
SECRET WOD!!
You will find out on the day
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| Sport:
Same as Performance
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Sport:
Same as Performance
|
| Functional:
A. PE(24) 6 Rounds of:
(1+1+1+1) Mid-hang Power Clean + Front Squat + Mid-hang Clean + Push-Press
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Functional:
Same as Performance
|
| Movement:
A. PE(24) 6 Rounds of:
(3+1) Mid-hang Power Clean + Push-Press
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Movement:
Same as Performanca
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SUNDAY 25/01/2015
GYMNASTIC STRENGTH & SKILL:
|
| ALL ATHLETES:
A. Lines and Locomotions (10min)
– Walk on toes pointed
– Walk on heels
– Front Crawl (keep knees low to the floor)
– Duck Walks
– Kangaroo hops
– Hand Jump Overs (right and left)
– Testing the water (sideways walking squats, stay low)
– Spiderman crawl
– Forward rolls
B. 15min Planche Practice and Sholder stability
Aim to do 3 x :15-30sec Planche holds with a band
Inbetween each set, perform
Y,T,W’s on 45* Incline Bench. 10,10,10 of each.
C. BASS and SASS work (3rounds, 18min of work)
C-1 :15-30sec Ring Push-ups, external rotation, feet on box. (scale perform ring press-ups with feet on floor)
rest :60sec
C-2 :15-30sec Static Straight arm hold on Rings, external rotation lock out
rest :60sec
C-3 :15-30sec Hollow Holds in handstand shape! (scale as needed)
rest :60sec
C-4 :15-30sec Wall Facing Handstand Holds (Scale handstand holds with feet on box)
rest :60sec
D. Headstand Tekkers
Get to head stand with a spotter.
3 Rounds of:
In groups of 3:
D-1 5x Straddle to headstand, with a spotter, rest :30 (if can not do a headstand practice your frog stance, or hold a plank)
D-2 5x Dynamic Straddle Stretch, rest 30* (first :30sec of this video)
** Use a box if you can not achieve the flexibility on the floor
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