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CFH Training Plan 25/01/2016 – 31/01/2016

Posted 24th January 2016 by Josh Schouten

Week 2 of 5 EST + CrossFit Open Prep

COACHES COMMENT:

BeAwesome6 Tips to Make Every Workout Awesome

A training or practice session should leave you feeling refreshed and able to go again the next day, rather than sore and unable to move, like a destructive workout might…. (more)

 

RECOMMENDED WEEKLY READING:

Fourhourworkweek.com: The Not-To-Do List: 9 Habits to Stop Now – It’s hip to focus on getting things done, but it’s only possible once we remove the constant static and distraction. If you have trouble deciding what to do, just focus on not doing. Different means, same end.

Mercola.com: Exercise Works Best for Lower Back Pain – Imbalance among the anterior and posterior chains of muscles leads to many of the physical pains you experience

StrengthSensei.com: Is There A Best Time To Exercise? – Does the common practice of aerobic exercise on an empty stomach actually lead to increased fat oxidation? Chronobiology is the science of biological rhythms. Your body has a built-in natural clock that governs various mechanisms in the body, including the release of hormones. Perhaps the most familiar example of a biological rhythm is the need for sleep.

BreakingMuscle.com: Defeat Poor CrossFit Movement With These Work-Rest Strategies – Many CrossFit workouts have the fastest time or the highest number of reps as the desired outcome. Athletes completing AMRAPs count the number of reps or rounds completed in a particular amount of time. Other workouts use time to complete a specified set of movements as the outcome. The standards reinforced are faster times or more reps, rather than how well you do the movements.

Just-Fly-Sports.com: Crawling, Carrying, and Coordination by Roger Nelsen Jr.– Movements like juggling, swimming, or top speed sprinting, the coordination requirements are very high. For movements like deadlifts, overhead medicine ball throws, or broad jumps, the barrier to entry is considerably lower. Regardless of the complexity of a pattern however, specific practice is necessary to maximize coordination and skill expression. The need for specificity having been clearly stated, I feel that one of the most overlooked, and potentially beneficial, areas of training is that of general coordination.

 

MONDAY 25/01/2016

— GET WARM —

Get Warm:
10 Air Squats
5 Push-ups
10 KB Deadlifts
5 Push-ups
10 Goblet Squats
5 Push-ups
10 KB Swings
–
– Back Squat Tekkers –

— PART A&B. [35min]—

CrossFit Competitor

Sports Performance

Health & Fitness
Work in pairs to complete:
PART A. 20min E2MOM (5sets of each) of:
odd round: [5,5,4,4,3] Back Squats @75-90%
even round: [7,7,6,6,5] Strict Ring Dips (weighted)
–
PART B. 10min EMOM:
odd min: 5/3 C2B Pull-ups + 10 Wall Balls
even min: 30 DU		 PART A. 20min E2MOM (5sets of each) of:
odd round: [7,7,6,6,5] Back Squats @70-80%
even round: [4-5] Strict Ring Dips
–
PART B. 10min EMOM:
odd min: 5/3 Pull-ups + 10 Wall Balls
even min: 30 DU		 PART A. 20min E2MOM (5sets of each) of:
odd round: [10,10,8,8,6] Back Squats**
even round: [10,10,8,8,6] P-bar Push-ups
** Start light and increase each set
–
PART B. 10min EMOM:
odd min: 5 Ring Rows + 10 Wall Balls
even min: 5/3 Press-ups + 20 Single Skips

— PART C. CrossFit Open 12.4 [10min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 12.4
12min AMRAP of:
150 Wall balls 9/7kg, 10/9ft
90 DU
30 Muscle-ups		 PART C. CrossFit Open 12.4
12min AMRAP of:
150 Wall balls 9/7kg, 10/9ft
90 DU
30 Burpee Pull-ups		 PART C. CrossFit Open 12.4
12min AMRAP of:
150 Wall balls (light)
90 DU [180 Single Skips]
30 Burpess to Target

TUESDAY 26/01/2016

— GET WARM [10min]—

Warm-up:
10 Hip to Knee BB Deadlift – top half of deadlift, hip flexion and extension
10 Knee to mid-shin – bottom half of deadlift, knee flexion and extension
10 Full Deadlifts – hip flexion, knee flexion, knee extension, hip extension
–
-then-
–
FLR position
Head Stand Tekkers (bottom of HeSPU)
Head Stand (knees on elbows), Kick to FLR position
Kipping HeSPU Tekkers

— PART A. Lactic Power [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. Lactic Power [25min]
In teams of 5 (work:rest ratio 1:4)
Athletes work together to complete:
25min EMOM (5rounds each):
:40sec AirFit Bike (HARD)
:20sec to change
–
Start time of each round:
p1: 0:00, 5:00, 10:00, 15:00, 20:00
p2: 1:00, 6:00, 11:00, 16:00, 21:00
p3: 2:00, 7:00, 12:00, 17:00, 22:00
p4: 3:00, 8:00, 13:00, 18:00, 23:00
p5: 4:00, 9:00, 14:00, 19:00, 24:00
–
During rest time athletes need to setup for Part B.
–
– Rest 5min before starting B –

— PART B. Lactic Endurance [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART B. Lactic Endurance [24min]
In Teams of 3 (work:rest ratio 1:2)
Athletes work together to complete:
4 Rounds each:
2min AMRAP:
5 HSPU
10 Deadlifts
MAX Row in remaining time
–
Start time of each round:
p1: 0:00, 6:00, 12:00, 18:00
p2: 2:00, 8:00, 14:00, 20:00
p3: 4:00, 10:00, 16:00, 22:00

WEDNESDAY 27/01/2016

— GET WARM —

Warm-Up:2 Round of

8 Strict Press
8 Push-press
8 Push-Jerks
–
8 Scapular Pull-ups
8 Pull-ups / Chin-ups/ Ring Rows


— PART A&B. [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 20min E2MOM of:
odd round: [4,4,3,3,2] Power-Jerk @70-85%
even round: [5/3] Bar Muscle-up
–
PART B. TTB Skill Work
1. Hamstring Stretch – need to be able to touch your toes
2. Different Techniques:
Tech1: More Kipping (limited flexibility in hamstrings):
– Beat Swings Active shoulders, dish and extended positions.
Tech2: Straight Lines (faster more efficient route)
– Knees to Chest – kick toes to bar
–
3. Recovery
– After toes connect with the bar, you need to controll the eccentric
– Keeping the glutes tight in the extended position		 PART A. 20min E2MOM of:
odd round: [5,5,5,4,4] Power-Jerk @70-85%
even round: [5-6] Chin-ups, 3010
–
PART B. TTB Skill Work		 PART A. 20min E2MOM of:
odd round: 6 Push-Press
even round: :10sec Iso Hold Chin Over the Ba + 10sec Eccentric*  Or 10 Ring Rows
–
PART B. TTB Skill Work


— PART C. CrossFit Open 12.3 [18min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 12.3
18min AMRAP
15 Box jumps, Step Downs 24/20″
12 Push press 55/35kg
9 TTB
PART C. CrossFit Open 12.3
18min AMRAP
15 Box jumps, Step Downs 24/20″
12 Push press 45/25kg
9 TTB
PART C. CrossFit Open 12.3
18min AMRAP
15 Box jumps, Step Downs 24/20″
12 Push press (light)
9 Hanging Knee Raises [Scale: V-ups]

THURSDAY 28/01/2016

— 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

— GYMNASTIC —

Intermediate

Beginner 
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 29/01/2016

— GET WARM —

Warm-up: 
5 Tall Muscle Snatch

5 High Hang Power Snatch
5 Mid hang to High Hang Pull – no extension or clean, just position
5 Mid Hang Power Snatch
5 Halting Power Snatch, pause at mid-hang
-then-
5 OHS
5 Drop Snatch
5 Mid Hang Squat Snatch
5 Halting Squat Snatch, pause at mid-hang

— PART A&B. [35min] —

CrossFit Competitor

Sport Performance

Health & Fitness
PART A. 14min E2MOM of:
odd round: 2 Hang Snatch @75% of Sn
even round: 2 Full Snatch @75% of Sn
–
PART B. 10min EMOM of:
odd min: 10 AKBS (heavy)
even min: 10 Box Jumps, Step Down		 PART A. 14min E2MOM of:
odd round: 4 Hang Snatch @70% of Sn
even round: 1 Hang Snatch + 1 Full Snatch @70% of Sn
–
PART B. 10min EMOM of:
odd min: 10 AKBS (heavy)
even min: 10 Box Jumps, Step Down		 PART A. 14min E2MOM of:
5 High Hang Power Snatch
–
PART B. 10min EMOM of:
odd min: 10 AKBS (moderate)
even min: 10 Box Jumps, Step Down

— PART C. MAP3[18min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 12.2
10min AMRAP of:
30 Snatch 30/20kg
30 Snatch 60/35kg
30 Snatch 75/45kg
AMRAP Snatch 95/55kg
–
OR
–
10min AMRAP of:
5,10,15,20…
AKBS (moderate)
Box Jump, Step Downs 24/20″		 PART C. 10min AMRAP of:
5,10,15,20…
AKBS (moderate)
Box Jump, Step Downs 24/20″

SATURDAY 30/01/2016

— GET WARM [10min]—

Get Warm 3 rounds of:
15 Air Squats
15 KB Deadlifts
10 Push-ups
15 Goblet Squats
15 KBS
15 KB SDLHP
10 KB Thrusters

— PART A&B. [26min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 16min E2MOM of:
odd round: [5,5,4,4] Front Squats @75-85%
even round: [6,6,5,5] BB Bent Over Rows
–
PART B. 10min EMOM of:
odd min: 1 Power Clean
+ 3 Front Squat @75-80% of Power Clean
even min: 1 Power Clean
+ 1 Push-Press
+ 2 Thruster @75-80% of Power Clean		 PART A. 16min E2MOM of:
odd round: [6,6,5,5] Front Squats @70-80%
even round: [8,8,7,7] BB Bent Over Rows
–
PART B. 10min EMOM of:
odd min: 1 Power Clean
+ 3 Front Squat @70-75% of Power Clean
even min: 1 Power Clean
+ 1 Push-Press
+ 2 Thruster @70-75% of Power Clean		 PART A. 16min E2MOM of:
odd round: [5-6] Front Squats
even round: [6-10] BB Bent Over Rows
–
PART B. 10min EMOM of:
1 Deadlift
+ 1 Hang Power Clean
+ 2 Thruster

— PART C. MAP6 [24min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. MAP6 [26min] 
Working in teams of 4
p1: 0:00, 7:00, 14:00
p2: 1:30, 8:30, 15:30
p3: 3:00, 10:00, 17:00
p4: 4:30, 11:30, 18:30
–
3 Rounds of:
4min AMRAP of:
2,4,6,8,etc…
Thruster (moderate)
Pull-up
-immediately followed by-
:60sec Air-Fit for cals
–
-3min rest between rounds-		 PART C. MAP6 [26min] 
Working in teams of 4
p1: 0:00, 7:00, 14:00
p2: 1:30, 8:30, 15:30
p3: 3:00, 10:00, 17:00
p4: 4:30, 11:30, 18:30
–
3 Rounds of:
4min AMRAP of:
2,4,6,8,etc…
Thruster (moderate)
KB SDHP (moderate)
-immediately followed by-
:60sec Air-Fit for cals
–
-3min rest between rounds-

SUNDAY 31/01/2016

— GET WARM [10-15min]—

Get Warm: 2 Rounds of:
5 Tall Muscle Cleans
5 High Hang Power Muscle Cleans
5 Mid hang to High Hang Pull – no extension or clean, just position
5 Mid Hang Power Cleans
5 Halting Power Cleans, pause at mid-hang

— PART A&B. [25min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 12min E2MOM of:
[5,5,4,3,3] TnG Power Cleans @70-80% of Power Clean
–
PART B. 10min EMOM of:
odd min:
M: [5UB.5UB] TTB*
F: [3UB.3UB] TTB*
even min: 10 Burpess
–
* these are cluster reps. Males do 5UB and then drop off the bar. Then do another set of 5UB		 PART A. 12min E2MOM of:
1 High Hang Power Clean
+ 1 Mid Hang Power Clean
+ 2 Power Clean @65-75%+ of Power Clean
* increase the weight each round
–
PART B. 10min EMOM of:
odd min:
M: [5UB.5UB] TTB*
F: [3UB.3UB] TTB*
even min: 10 Burpess		 PART A. 12min E2MOM of:
2 High Hang Power Clean
+ 2 Mid Hang Power Clean
* focus on technique and hitting power position
–
PART B. 10min EMOM
odd min: 6 Hanging Knee Raises
even min: 6 Burpess

— PART C. Lactic Endurance [25min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. Lactic Endurance [25min]
–
Working in Groups of 3 (1:2 work:rest ratio)
p1: 0:00, 9:00, 18:00
p2: 2:00, 11:00, 20:00
p3: 4:00, 13:00, 22:00
– Take it in turns to complete rounds of: –
2min AMRAP of:
3,6,9,12, etc..
Clean 70/50kg
TTB
-immediately followed by-
:60sec MAX distance Row
– rest 2min between rounds –
*start back at 3reps each round		 PART C. Lactic Endurance [25min] 
Working in Groups of 3 (1:2 work:rest ratio)
2min AMRAP of:
3,6,9,12, etc..
Clean 60/40kg
TTB
-immediately followed by-
:60sec MAX distance Row
– rest 2min between rounds –
*start back at 3reps each round		 PART C. Lactic Endurance [25min] 
Working in Groups of 3 (1:2 work:rest ratio)
2min AMRAP of:
3,6,9,12, etc..
Deadlift (moderate)
Ab-mat Sit-ups
-immediately followed by-
:60sec MAX distance Row
– rest 2min between rounds –
*start back at 3reps each round