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CFH Training Days 23/02/2015 – 01/03/2015

Posted 22nd February 2015 by Josh Schouten

WEEK 8/12

COACHES COMMENT:
It been an interesting couple of weeks in Australia.  It is great to be catching up with the family and friends who I’ve not seen in 3years (who would have thought setting up a business in London would take so much time and effort)… Anyhow, I’m not the type to go on holidays and forget about training, its something I enjoy, so why wouldn’t I keep it up?

Its also been a great chance for me to visit some CrossFit boxes in Australia and New Zealand to see how they do it.  The global CrossFit community is awesome.  Its nice to be welcomed into a box and have the ability to chat to owners, coaches and members alike.  Everyone is welcoming and easy to chat with.   Its actually a very unique thing if you stop and think about it.  Keeping up training on holidays can be a hard thing, nobody really want to go to a globo gym on holidays.  But hitting up a CrossFit box is something different and a chance to meet some locals.

It has also made me appreciate how hard our members actually work.  You guys have it lucky!!  The programming and the coaching at Momentum Training is world class, and the community and the general fitness levels of our members are solid!

Keep up the hard work guys and girls.  See you all in a week.

 

RECOMMENDED WEEKLY READING:

Teaching is an art  “Keep it simple stupid” are you an visual, auditory, or kinaesthetic learner.  How can you maximise the coaching in each session.
Learning and Training the Proper Technique for the Barbell Snatch

The snatch is probably the most technical lift.  Breaking it down into small elements is the best way to learn the snatch.  Learning how to escape a bad snatch is also a valuable life lesson.

5 Shoulder health exercises Some mobility and activation drills
How safe are your fish oils? At Momentum we stock PurePharma (see independent report here)
 CrossFit Hackney Levels Spreadsheet


MONDAY 23/02/2015

Get Warm  All Athletes:

8 Stricy Press

8 Jerk Dips (i.e no pressing overhead)

8 Push-Press

Tall Jerks (land in Push-Jerk stance, not split jerk stance)

8 Push-Jerks

-then-

Each athlete will perfome 1-2 rounds of the complex in A.

 

STRENGTH:

CONDITIONING:

Performance:

A. 6 Rounds of:

2 Push-Press

+1 Push-Jerk

+1 Split Jerk

wk4: 85% of  Push-press

B. 6min Increasing Partner Ladder YGIG

Part A. 2,4,6,8,10…max

Strict CTB chin-ups

Strict Ring Dips

-rest 2min-

6min Decreasing Partner Ladder YGIG

Part B. Reps start at where you finished part A.  Partner YGIG work back down ..10,8,6,4,2

Strict CTB chin-ups

Strict Ring Dips

Performance:

21-15-9

HeSPU

Pull-ups

Post time:

GOAL: P<6, S<7,F<8,M<10min

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Functional:

A. 6 Rounds of:

1 Push-Press

+2 Push-Jerk

wk4: 80%+ of  Push-press

B. 6min Increasing Partner Ladder YGIG

Part A. 2,4,6,8,10…max

Strict CTB chin-ups / Chin-ups / Ring Rows

Strict Ring Dips / Box Dips / Feet on Ground Dips

-rest 2min-

6min Decreasing Partner Ladder YGIG

Part B. Reps start at where you finished part A.  Partner YGIG work back down ..10,8,6,4,2

Strict CTB chin-ups / Chin-ups / Ring Rows

Strict Ring Dips / Box Dips / Feet on Ground Dips

Functional:

pre-WOD test: Strict HeSPU: m:5, f:3, if not you MUST Scale

pre-WOD test: Strict Pull-ups: m:10, f:5, if not you MUST Scale

21-15-9

HeSPU / Feet on Box / Push-Press 40/30kg

Pull-ups / Ring Rows

Movement:

A. Same as Functional

B. Same as Funtional

Movement:

Same as Functional

Push-Press, Load as Technique Allows


TUESDAY 24/02/2015

Get Warm

All Athletes:

Choose your weapon (empty bar or stick)

5 OHS

5 Drop Snatch

5 Snatch Balance

5 Tall Muscle Snatch

5 Scarecrow Snatch

5 Mid-hang Snatch (aim to hit the scarecrow position)

5 Halting Snatch Deadlifts

5 Segmented Snatch

 

OLYMPIC + STRENGTH:

CONDITIONING:

Performance:

A. PE(12): 6 Rounds of:

[2,2,2,2,2,2] Segmented Snatch, pause at mid-hang, pause in the catch (bottom of OHS)

wk4: 80-85% of Snatch

Slow and deliberate pull first pull, accelerate the second pull, then speed under the bar! Weights should not exceed what can be done with proper positions and movement, as it then defeats the purpose of the exercise. 

B. PE(12):6 Rounds of:

[2,2,2,2,2,2] Back Squat, 20×0, :100

wk4: 80%+

Performance:

Partner WOD: AMRAP 28min

Work together to complete the following reps:

60 Cal Row

50 Wall Balls 9/7kg 10/9′

40 Toes to Bar

30 OH-Squats @ 50/35kg

20 Muscle-Ups

(1 Round = 200reps)

*Only one person working at a time.

Coachs note: Start half the class on the rower and the other half on the TTB. 7 sets of equipment for each exercise should cover the WOD.

Post round and reps:

GAOL: P>450, S>420, F>400, M>380

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Muscle-ups / C2B Pull-ups

Functional:

A. PE(12): 6 Rounds of:

[2,2,2,2,2,2] Segmented Power Snatch

wk4: 75-80% of Snatch

B. PE(21):6 Rounds of:

[4,4,4,3,3,3] Back Squat, 20×0, :100

wk4: 70%-80% 1RM Back Squat

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

TTB / K2E / Hangining Knee Raises

OHS 40/30kg (if limited mobility, front squat)

Muslce-ups / C2B / Pull-ups / Ring Rows

Movement:

A. 5 Rounds of:

(3+1) Mid-hang Power Snatch + Segmented Power Snatch

B. PE(30):5 Rounds of:

[6,6,6,6,6] Back Squat, 20×0, :100

Movement:

Same as Functional

OHS / Front Squat, load as technique allows


WEDNESDAY 25/02/2015

Get Warm  All Athletes:

3min DU Practice

-then-

5 Tall Muscle Cleans

5 High Hang Power Cleans –  work on feet position

5 Mid-hang Power Cleans – work on keeping the bar close, elbow up and out!

5 Strict OHP

5 Dip & Stands (no press, keep torso upright and focus on using the knees for the dip and drive)

5 Push-Press

Tall Jerks (land in Push-Jerk stance, not split jerk stance)

5 Push-Jerks

 

OLYMPIC + STRENGTH:

CONDITIONING:

Performance:

A. PE(18): 6 Rounds of:

(2+1) Power Clean + Push-Jerk

wk4: 75-90%+

B. 8min EMOM:

even min: 15 Box Jumps 24/20′

odd min: 15 V-ups

Performance:

3 rounds of:

10 Power Cleans 70/50kg

15 Push-ups

3:00 ME DU

3 rounds of:

10 Power Cleans 70/50kg

15 Push-ups

Post: Number of DU and total time taken

GOAL: P<11, 250DU, S<12 200DU, M<13 150DU, F<15 100DU

Sport:

A. Same as Performance

B. Same as Performacne

Sport:

Power Clean 60/40kg

Functional:

A. PE(20): 5 Rounds of:

(2+1) Mid-hang Power Clean + Push-Jerk/Press

B. Same as Performance

V-ups / Double Crunch

Functional:

Mid-hang Power Clean 50/30kg

3 x Single Skip = 1 DU

Push-up / Incline Push-up

Movement:

Same as Functional

Movement:

Same as Functional

Mid-hang Power Clean, load as technique allows


THURSDAY 26/02/2015

Get Warm   Work in Partners:

3 Rounds of:

5 Wall Facing Squats

10 KB Goblet Squats

5 OHS

 

STRENGTH:

CONDITIONING:

Performance:

A. PE(18): 5 Rounds of:

[4,4,4,3,3]  1 1/4 Front Squats

wk8: 75-85%

B. 4 Round of: 

5-7 BB Split Squat, 20×0, :15

30m Duck Walks, :90

Performance:

21min to complete:

Part A:  15:00 AMRAP  of:

50 6″ Target Burpees

50 Thrusters 30/20kg

– rest :60sec and change Thruster Weight – 

Part B: 5:00 AMRAP of:

20 6″ Target Burpees

20 Thrusters 42.5/30kg

Post total reps

GOAL: P>300, S>270, F>240, M>200

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Functional:

A. PE(22): 5 Rounds of:

[5,5,5,4,4] 1 1/4 Front Squats

wk4: 65-75% of 1RM Front Squat

B. 4 Round of: 

7-9 BB Split Squat, 20×0, :15

30m Duck Walks, :90

Functional:

Part A.

Thruster 20/15kg

Part B.

Thruster 30/25kg

Movement:

A. PE(22): 4 Rounds of:

[6,6,6,6] 1 1/4 Front Squats, 31×0

B. 3 Round of: 

8-10 DB/KB Split Squat, 20×0, :15

30m Duck Walks, :90

Movement:

Same as Functional

Thruster, load as technique allows


FRIDAY 27/02/2015

Get Warm kkkk

 

STRENGTH:

CONDITIONING:

Performance:

A. PE(30): 6 Rounds of:

 [4-5]  65* Incline Bench

wk4: 70%x2,75%x2,80%x2

B. PE(30): 6 Rounds of:

[4-5] Mixed Grip Strict Chin-ups (weighted), change grip each set

Performance:

Inspired by: “CrossFit Games Tripple 3”

Work in teams of 3.  All athletes must compete each part (A,B &C).  All athletes are working on a different part at the same time. P1 rows, P2 DU, P3 runs.  When all 3 athletes complete their part, they move onto the second part and then the third part.  Athletes can not start the next part until all 3 athletes have completed their current part.

Part A

Run 1 mile – for time

Part B

150 DU – for time

Part C

Row 2K – for time

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Functional:

A. PE(36): 5 Rounds of:

[5-7] 65* Incline BB Bench, 30×0, :60-:90

wk4: 60-70% of 1RM 65* Incline Bench

B. PE(25): 5 Rounds of:

[3-5] Mixed Grip Strict Chin-ups (weighted), 30×0,  :60-:90

OR

[2-3] Eccentric Mixed Grip Chin-ups, as slow as possible, :60-:90

Functional:

Same as Performance

3 x Single skips = 1 DU

Movement:

A. PE(36): 4 Rounds of:

[6-8] 65* Incline BB Bench, 30×0, :60-:90

B. PE(25): 5 Rounds of:

[3-5] Mixed Grip Strict Chin-ups (weighted), 30×0,  :60-:90

OR

[2-3] Eccentric Mixed Grip Chin-ups, as slow as possible, :60-:90

 OR

[10-12] Ring Rows

Movement:

Same as Functional


SATURDAY 28/02/2015

Get Warm  All Athletes together:

5 Tall Muscle Cleans

5 Front Squats

5 Scarecrow Cleans

5 Mid-hang Cleans

5 Strict Press

5 Push-Press

5 Push-Jerk

With no Bar Practice the Split Jerk Position

– think about pushing under the bar

– land with feet wide, not narrow (we want a good base of support)

– front toe slightly turned inward, rear foot also slightly turned inward

– recover with the front foot first

With the bar, 5 Split Jerks

 

STRENGTH:

CONDITIONING:

Performance:

A. 10min to  build to a tough weight 75-85%

Clean & Jerk

B. 12min EMOM:

even min: 2 Cleans + 1 Jerk @ best weight in A.

odd min: 1 Clean + 2 Jerks @ best weight in A.

Performance:

CrossFit Open 15.1

Sport:

Same as Performance

Sport:

Same as Performance

Functional:

A. 10min to build to a challanging weight for:

(1+1+1) Hang Power Clean + Hang-Clean + Push-Jerk

B. 12min EMOM:

even min:  (1+1+1) Hang Power Clean + Hang-Clean + Push-Jerk

odd min: (1+2) Hang Power Clean + Push-Jerk

Functional:

Same as Performance

Movement:

A. 10min to practice:

(2+1+1) Hang Power Cleans + Front Squat + Push-press

B. 12min EMOM:

even min: 2 Hang Power Cleans + 1 Push-press

odd min: 1 Hang Power Cleans + 2 Push-press

Movement:

Same as Performance


SUNDAY 01/03/2015

 

GYMNASTIC STRENGTH & SKILL:

ALL ATHLETES:Warm-up: Lines and Locomotions and Mobility

Part A. 3 Rounds of

3-4 Eccentric Ring Dips with iso hold at the bottom, 5300 (BASS), :60

:15-:30sec L-Sit on p-bars (SASS), scale as needed, :90

Part B. 3 Rounds of:

3-4 Arch Pull-ups on Rings (BASS), 51×0, :60

:15-:30sec False Grip Hang from rings (SASS), :90

Part C. 3 Rounds of:

:30-:60 Wall Handstand, facing away form wall (SASS)

:30-:60 Back Body Line Drill + 2.5kg

Part D. 3 Rounds of:

Standing Bent Over Y,T,W’s with DB or small weight plates

:20-:30 Planch Holds (SASS) (try without bands)