CFH Training Plan 10/01/2016 – 16/01/2016
Posted 10th January 2016 by Josh Schouten
Week 10 of 10 Energy System Training
COACHES COMMENT:
10/10 weeks have now passed of the Energy System Training phase (EST). “What’s next” I hear you ask? Well the good news is the EST is not over…. maybe bad news for some (Corey?) We will however be introducing some pure CrossFit WODs into the training program in the run up to the CrossFit Open (Feb-Mar).
The program will be designed with the following structure in mind:
3 Days per week EST training + Strength
3 Days per week some classic CrossFit WODS (CrossFit Open workout focused) + Strength
1 Day Gymnastics focus will continue on Thursdays.
Hopefully your EST training has improved your overall fitness levels and you will be ready to put it to the test? This week will we kick off the CrossFit Open action with 11.4. We will be using this workout as a fitness test for those taking part in the Whole Life Challenge, so if you have registered don’t miss out.
Remember the best CrossFit athlete know how to pace every single workout. Hopefully the EST training has taught you something about your work capacity and just how hard you can push outside your comfort zone. Break the WODs into manageable sets and reps and push it to the redline when you think you can go all the way to the end without stopping. If you hit the redline to soon, you will be blowing out your a$$ for the remainder of the workout.
RECOMMENDED WEEKLY READING:
Doctor gmouton.com: Cholesterol is Essential to Health – Let’s be reasonable: just consider the many physiological roles of cholesterol. Without it as an inescapable precursor of all steroid hormones (there is a good reason it ends in “sterol”), there would be no sex hormones (œstradiol, progesterone, and testosterone) and no adrenal hormones (glucocorticoids or 17-hydroxysteroids, 17-ketosteroids, or mineralocorticoids). Also without cholesterol there would be no bile acids and therefore no bile salts to emulsify and digest fats.
Qz.com: You probably know to ask yourself, “What do I want?” Here’s a way better question – Who you are is defined by the values you are willing to struggle for. People who enjoy the struggles of a gym are the ones who get in good shape. People who enjoy long workweeks and the politics of the corporate ladder are the ones who move up it. People who enjoy the stresses and uncertainty of the starving artist lifestyle are ultimately the ones who live it and make it.
WODuniversity.com: The CrossFit Open: 7 Movements You Must Master! – The good news is: we don’t need to master every movement available under the CrossFit sun to perform well in The CrossFit Open.
EatToPerform.com: The Basics of Protein for Staying Lean and Gaining Muscle – After water, there is nothing more abundant in the human body than protein. Protein should serve as the foundation of your nutrition and be derived from food that delivers a wide variety of amino acids, especially the branch chain amino acids and essential amino acids. Amino acids are the building blocks of protein, and protein is required to keep your body together. Meat is hands down the best source for amino acids and muscle repair.
PJMedia.com: Good Trainers vs. Bad Trainers: How Can You Tell the Difference? – CrossFit allows you to open a CrossFit affiliate with the successful completion of their $1000 “Level I” weekend course.
DOWNLOADS:
CrossFit Hackney Energy System Training Log Book
MONDAY 10/01/2016
— GET WARM —
Get Warm:
6 Tall Muscle Cleans
6 Front Squats
6 Strict Press
6 High-hang Power Cleans
6 Push-Press
6 Hang Cleans (full squat)
6 Thrusters* Take a few minuted to warm-up your clean to the percentages in A. |
— PART A&B. [25min]—
Competitor
|
Performance
|
Fitness
|
|
PART A. 10min E2MOM of:
3 Hang Clean 70-75% of 1RM Clean
–
PART B. 10min E2MOM Front Squat, 30×0, more than 2000kg in 5sets
Examples of this could be:
5x3reps @135kg
5x4reps @100kg
5x5reps @80kg
5x6reps @67.25kg
* take bar from the floor |
PART A. 10min E2MOM of:
3 Hang Clean 65-70% of 1RM Clean
–
PART B. 10min E2MOM to Front Squat, 3010, more than 2000kg in 5sets
Examples of this could be:
5x5reps @80kg
5x6reps @67.5kg
5x7reps @60kg
5x8reps @50kg
* take bar from the floor |
PART A. 10min E2MOM of:
4 Hang Power Cleans
–
PART B. 10min E2MOM to Front Squat, 3010, more than 2000kg in 5sets
Examples of this could be:
5x8reps @50kg
5x9reps @45kg
5x10reps @40kg
5x11reps @37.5kg
5x12reps @35kg*
* take bar from the floor
–
Note: if you can not perform any of these numbers do 5x10reps @ the best weight you can |
|
— PART C. MAP5 [23min]—
Competitor
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Performance
|
Fitness
|
|
PART C. 4 rounds of repeatability:
Working in teams of 3.
P1: 0:00, 5:00, 10:00, 15:00
P2: 1:30, 6:30, 11:30, 16:30
P3: 3:00, 8:00, 13:00, 18:00
–
:60sec Thrusters (moderate above Fran weight)
:60sec [5/3]UB C2B Pull-ups*
:60sec Rowing for MAX Cals
–
Rest 2min between rounds.
–
* Athletes must perform 5/3 (M/F) C2B pull-ups and then drop off the bar. Once ready they go again, sets of 5/3 reps for :60sec. |
PART C. 4 rounds of repeatability:
:60sec Thrusters (moderate Fran weight)
:60sec [5/3] Pull-ups*
:60sec Rowing for MAX Cals
–
Rest 2min between rounds.
–
* Athletes must perform 5/3 (M/F) pull-ups and then drop off the bar. Once ready they go again, sets of 5/3 reps for :60sec. |
PART C. 4 rounds of repeatability:
:60sec Thrusters (moderate above Fran weight)
:60sec RKBS (moderate)
:60sec Rowing for MAX Cals
–
Rest 2min between rounds. |
|
TUESDAY 11/01/2016
— GET WARM [10min]—
Warm-up:
Push-up Tekkers
Burpee Tekkers
-then –
10-8-6-4 of:
Burpees
RKBS |
— PART A&B. [30min]—
Competitor
|
Performance
|
Fitness
|
|
PART A. 4 Rounds of:
[5-7] 1 1/4 Flat Bench Press, 3110, :60 @70-75% of bench 1RM
[4-6] Strict Weighted Pull-ups (heavier than last week), 30×0, :60
–
PART B. 10min to complete
100 Push-ups |
PART A. 4 Rounds of:
[8-10] 1 1/4 Flat Bench Press, 3110, :60 @60-65% of bench 1RM
[5-7] Strict Weighted Pull-ups, 30×0, :60
–
PART B. 10min EMOM of:
odd min: [8-10] Deficit Push-ups (hands on 15kg plates), 30×0
even min: [8-10] Pronated Close Grip Ring Rows* 30×0
–
*both hands on 1 ring |
PART A. 3 Rounds of:
[10-12] Flat Bench Press, 3110, :60
[5-7] Strict Weighted Pull-ups, 30×0, :60
–
PART B. 10min EMOM of:
odd min: [6-8] P-bar Push-ups 3010
even min: [8-10] Pronated Close Grip Ring Rows*
–
*both hands on 1 ring |
|
— PART C. Anaerobic Conditioning [25min]—
Competitor
|
Performance
|
Fitness
|
|
PART I. Anaerobic Power
In teams of 5:
10minutes to work together and accumulate as many calories as possible:
:30sec MAX Cals AirFit Bike each turn
–
– Immediately followed by –
–
PART II. Anaerobic Endurance
In teams of 5:
3 Rounds each (15min), taking it in turns to complete :60sec of work:
:30sec RKBS (heavy)
:30sec Burpees |
|
WEDNESDAY 12/01/2016
— GET WARM —
2 Rounds of each:
Rowing Tekkers– Drive phase: leg, hips, arms
– Recovery phase: arms, hips, legs
–
Effcient RKBS Tekkers
– Snappy Knee drive
– Keep the elbows in contact with the torso as the KB rises to shoulder heigh. This will shorten the radius of the path the KB takes and make the swing faster
– Pull the KB back down once it reaches the top, don;t wait for gravity to do the work
–
Burpee Tekkers |
— AEROBIC LACTIC ENDURANCE TEST #3 [40min]—
COACH NOTE: Each athlete must finish the full round before the next athletes starts. Athletes MUST complete each round in under 5-minutes, otherwise the round is over. If they fail to do this they should lower the rowing distance in the next round.
Competitor
|
Performance
|
Fitness
|
|
Working in teams of 3: OPT Repeatability Test:
3 rounds @110% each round with 5min Cut-off time:
Row 250m
10 RKBS 32/24kg
10 Burpees
10 RKBS 32/24kg
10 Burpees
10 RKBS 32/24kg
Row 250m
–
– Rest 12 minutes between rounds – |
Working in teams of 3: OPT Repeatability Test:
3 rounds @110% each round with 5min cut-off time:
Same as Competitor:
RKBS 24/20kg
–
Note: Rowing distance if you fail to complete a round in under 5min |
Woarking in teams of 3: OPT Repeatability Test:
3 rounds @110% each round, 5min cut-off time:
Row 200m
10 RKBS (light)
10 Burpees
10 RKBS
10 Burpees
10 RKBS
Row 200m
–
– Rest 12 minutes between rounds –
–
Note: The time take to complete 1 round MUST be less than 5min. If you are taking longer than this you MUST lower the rowed distance |
|
THURSDAY 13/01/2016
— GET WARM —
Get Warm:
Wrist Mobility – all angles
First knuckle lift-ups on Knees
First knuckle lift-ups in FLR position
Fist Push-ups on knees (fist to back of hand)
Fist Push-ups in FLR position
10 Ring Rows
10 Push-ups |
— GYMNASTIC —
|
|
PART A. 3-4 Rounds of [12min]:
[3-6] Partner Assisted Skin the Cat on Pull-up Bar
–
PART B. 3 Rounds of [12min]:
[3-5] Crow Pose to Headstand and Back
hold crow pose 5sec
hold headstand 5sec
–
PART C. 3 Rounds of [10min]:
[2-3] False Grip Strict Muscle-ups*
OR
[4-5] False Grip Ring Chin-ups, 3110*
* Scapular Activations First”
–
[6-8] Inverted Press to Tuck Shoulder Stand on Rings (3-5sec hold in each shoulder stand)
–
PART D. 3 Rounds of [10min]:
[:30-:60] Chest to Wall HS Hold
[6-8] DB Cuban Rotations, 5010
–
PART E. 2-3 Rounds of [10min]:
[3-6] Top Position Pike up, L-Sit Hold 3-5sec
[:40-:60] Back Body Line Drill, with 2.5kg (head on floor) |
PART A. 3-4 Rounds of:
[3-5] Partner Assisted Skin the Cat on Pull-up Bar/Rings
–
PART B. 3 Rounds of:
[3-4] Crow Pose to Headstand, aim to hold:
Crow pose 5sec
Headstand 10sec
–
PART C. 3 Rounds of:
[4-5]Ring Chin-ups with false grip*
OR
4[8-10] Jumping Ring Chin-ups, 3000
OR
4 MAX Iso hold at top of Ring Chin-up
–
[6-8]Inverted Press to Tuck Shoulder Stand on Rings (3-5sec hold in each shoulder stand)
–
PART D. 3 Rounds of:
[:30-:60} Pike Handstand (feet on box)
[6-8] DB Cuban Rotations, 5010
–
PART E. 2-3 Rounds of:
[3-6] Top Position Tuck ups, Hold 3-5sec
[:40-:60] Back Body Line Drill (head on floor) |
|
FRIDAY 14/01/2016
— GET WARM —
Warm-up:
6 Deadlifts
6 Tall Muscle Cleans
6 Strict Press
6 High-hang Power Cleans
6 Push-Press
6 Hang Power Cleans
6 Power Jerks
–
Handstand push-up Tekkers |
— PART A,B&C. [30min] —
Competitor
|
Performance
|
Fitness
|
|
PART A. 10min E2MOM of:
[4-5] TnG Power Cleans @75%
–
PART B. 12min EMOM of:
odd min: (1+2) Power Clean + Slit Jerks @75%
even min: [3-5] HeSPU
–
PART C. 2 rounds of [3min]:
:30sec Clean and Jerk @65% of 1RM clean
– Rest 90sec between rounds |
PART A. 10min E2MOM of:
[4-5] Power Cleans @65%
–
PART B. 12min EMOM of:
odd min: (1+2) Power Clean + Push Jerks @65% of PC
even min: [3-5] HeSPU
or
:30sec Headstand Hold
–
PART C. 2 rounds of [3min]:
:30sec Clean and Jerk @60% of 1RM clean
– Rest 90sec between rounds |
PART A. 10min E2MOM of:
[4-5] Hang Power Cleans
–
PART B. 10min EMOM of:
odd min: 8 Deadlifts 60%+
even min: [:20-:30sec] Headstand Hold
–
PART C. 2 rounds of [3min]:
:30sec Deadlifts @75% of B.
– Rest 90sec between rounds |
|
— PART D. —
Competitor
|
Performance
|
Fitness
|
|
PART D. For time:
25 Wall Balls (WB) (heavy)
25 Box Jumps, Step Down 24/20′ (BJSD)
20 WB
20 BJSD
15 WB
15 BJSD
10 WB
10 BJSD |
PART D. For time:
20 Wall Balls (WB) (light)
20 Box Jumps, Step Down 24/20′ (BJSD)
15 WB
15 BJSD
10 WB
10 BJSD
5 WB
5BJSD |
|
SATURDAY 15/01/2016
— GET WARM [10min]—
Get Warm:
6 Tall Muscle Snatch
6 BNK Strict Press or Push-Press
6 OHS or Front Squats
6 Thrusters
6 High-hang Power Snatch
6 Hang Power Snatch
-then-
Burpee facing the bar Tekkers |
— PART A&B. [25min] —
Competitor
|
Performance
|
Fitness
|
|
PART A. 10min E2MOM of:
6 BNK Strict Snatch Press + OHS
** Each rep starts with the bar on back. Strict press overhead before performing OHS
–
PART B. 12min EMOM of:
odd min: 2 Hang Snatch @70% of Sn
even min: 1 Full Snatch @70% of Sn |
PART A. 10min E2MOM of:
[3+3+3] Front Squats + Push-Press + Thruster
–
PART B. 12min EMOM of:
odd min: 2 Hang Snatch @65% of Sn
even min: 1 Full Snatch @65% of Sn |
PART A. 10min E2MOM of:
[5+5] Push-Press + Thruster
–
PART B. 12min EMOM of:
odd min: 3 High Hang Power Snatch
even min: 5 Box Jump, Step Downs |
|
— PART C. MAP6 [30min]—
Competitor
|
Performance
|
Fitness
|
|
PART C. CrossFit Open 11.4
10min AMRAP of:
60 Bar-facing burpees
30 Overhead Squats 55/40kg
10 Muscle-ups |
PART C.
10min AMRAP of:
60 Bar-facing burpees
30 Overhead Squats 45/30kg [Scale: Front Squats]
10 Pull-ups |
PART C.
10min AMRAP of:
50 Bar-facing burpees
25 Front Squats (light)
15 Ring Rows |
|
SUNDAY 16/01/2016
— GET WARM [10-15min]—
Get Warm
2min MAX Double Unders
-then-
Work in parters, take it in turns to do:
10 Back squats 4010.
Hip Mobility – Coach choice |
— PART A&B. [25min]—
Competitor
|
Performance
|
Fitness
|
|
PART A. 5 Rounds of:
[5-7] Back Squat, 40×0, :90, @72.5-77.5%
–
PART B. 12min E2MOM of:
odd min: [5.5.5] Cluster TTB
even min: 30 DU |
PART A. 4 Rounds of:
[7-9] Back Squat, 40×0, :90, @62.5-67.5%
–
PART B. 12min E2MOM of:
odd min: [3.3.3] Cluster TTB or K2E
even min: :30sec MAX DU |
PART A. 3 Rounds of:
[12-15] Back Squat, 40×0, :60sec
–
PART B. 12min E2MOM of:
odd min: [5-10] Hanging Knee Raises
even min: 30 MAX Single Skips |
|
— PART C. Aerobic Endurance #3 [30min]—
Competitor
|
Performance
|
Fitness
|
|
PART C. For time:
–
5K Run or Row |
|
