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CFH Training Plan 01/02/2016 – 07/01/2016

Posted 31st January 2016 by Josh Schouten

Week 3 of 5 EST + CrossFit Open Prep

COACHES COMMENT:

Been a very productive week this week and found myself a little short on time to write a post.  Enjoy this week of training team.

RECOMMENDED WEEKLY READING:

BoxRox.com: 5 Reasons Crossfitters Struggle With Toes To Bar – Before kipping, strict core strength should be built with exercises like planks, hollow rocks, hollow rock holds, side planks, good mornings, deadlifts, GHD extensions, hanging knee raises (strict knee to elbows), strict toes-to-bars, L-holds, seated L-sit and other similar exercises.

JTSstrength.com: CARBS the Training Fuel – For those of us that train hard and care about results in a big way, we know that nutrition is very important to optimize results. Most of us know that getting enough calories to grow muscle, eating fewer calories to burn fat, and consuming enough protein are all super important steps. And that’s totally spot on. But what about carbs?

StrengthSensei.com: Butter Up for Health – Incorporate butter in your daily diet, you’re going to be healthier and leaner for it

StrengthSensei.com:  Top Five Benefits of Meditation – So should you meditate? The real question is more why haven’t you picked up the habit yet. Your health and performance in the gym and in life will improve. Other than exercising, I can’t think of a better investment that a habit taking few minutes a day can bring. Be mindful!

Foxnews.com: ‘Fat but fit’: How carrying excess weight can have long-term health consequences – For decades, scientists believed that excess body fat was mere storage for unused calories. However, research conducted over the past 20 years suggests added fat is more than a little extra cushion—fat cells are actually “toxic factories,” each one producing inflammatory cytokines (chemical messengers of inflammation) throughout the body and causing potentially serious damage to your health.

MONDAY 01/02/2016

— GET WARM —

Get Warm:
10 Push-ups
10 Ring Rows
10 Strict Press
5 Chin-ups / Ring Rows
8 Push-Press
5 Chin-ups / Ring Rows
8 Power Jerks

— PART A&B. [35min]—

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. Workout Prep
9min EMOM of:
min 0,3,6: 5 TnG Push-Press
min 1,4,7: 10 DL
min 2,5,8: 10 Box Jump, Step Downs		 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. Workout Prep
9min EMOM of:
min 0,3,6: 5 TnG Push-Press
min 1,4,7: 10 DL
min 2,5,8: 10 Box Jump, Step Downs		 PART A. 20min E2MOM of:
odd round: 6 Push-Press
even round: :10sec Iso Hold Chin Over the Bar + 10sec Eccentric*
–
* Or 10 Ring Rows, 3010
–
PART B. Workout Prep
9min EMOM of:
min 0,3,6: 5 TnG Push-Press
min 1,4,7: 10 DL
min 2,5,8: 10 Box Jump, Step Downs

— PART C. CrossFit Open 13.2 [10min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 13.2
10min AMRAP of:
5 STOH 50/35kg
10 Deadlift 50/35kg
15 Box jumps 24/20″		 PART C. CrossFit Open 13.2
10min AMRAP of:
5 STOH 45/30kg
10 Deadlift 45/30kg
15 Box jumps 24/20″		 PART C. CrossFit Open 13.2
10min AMRAP of:
5 STOH (light)
10 Deadlift (light)
15 Box jumps 24/20″

TUESDAY 02/02/2016

— GET WARM [10min]—

Warm-up:
5 Tall Muscle Snatch
5 BNK Snatch Grip Strict Press
5 High-hang Power Snatch
5 OHS
5 Mid-hang Snatch
5 Drop Snatch
5 Segmented Snatch (pause at mid-hang)

— PART A&B. Lactic Power [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 10min E2MOM of:
[5,5,4,4,3] Snatch @65-75% of Sn
–
PART B. 10min E2MOM of:
4 Snatch High Pulls @90% of Sn		 PART A. 10min E2MOM of:
[5,5,5,4,4] Hang Snatch @60-70% of Sn
–
PART B. 10min E2MOM of:
5 Snatch High Pulls @85% of Sn		 PART A. 10min E2MOM of:
[5,5,5,5,5] Hang Power Snatch
–
PART B. 10min E2MOM of:
5 Snatch Grip Deadlifts

— PART C. Lactic Endurance [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. Anaerobic Lactic Power
Work in teams of 2-3 and share a bar
25min E5MOM (5rounds) of:
:30sec MAX UB* Hang Power Snatch (light)
:30sec MAX DU
–
* You are not allowed to drop the bar. MUST HOLD it for :30sec		 PART C. Anaerobic Lactic Power
Work in teams of 2-3 and share a bar
25min E5MOM (5rounds) of:
:30sec MAX UB* Hang Power Snatch (light)
:30sec MAX DU
–
* You are not allowed to drop the bar. MUST HOLD it for :30sec		 PART C. Anaerobic Lactic Power
Work in teams of 2-3 and share a bar
25min E5MOM (5rounds) of:
:30sec RKBS (moderate)
:30sec Buprees
–
** The objective of the workout it to go HARD, you need to be able to PUSH the movements

WEDNESDAY 03/02/2016

— GET WARM —

Warm-Up:
5 Wall Squats
5 Air Squats
5 Front Squats
5 Push-ups
5 Reverse Hands Push-ups
10 Bench Press (empty bar)


— PART A&B. [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness
Working in groups of 2. Half the class will perform PART A. while the other half perform PART B. Then switch
PART A. 10min Death By Front Squat Weight Working in pairs YGIG.
[2-3] Front Squats
–
Guys start with 50kg
Girls start with 30kg
After each successful round add 5kg to the bar.
–
PART B. 10min Death By Bench Press Weight Working in pairs YGIG.
[2-3] Bench Press
Guys start with 40kg
Girls start with 25kg
After each successful round add 5kg to the bar.		 PART A. 10min Death By Front Squat (weight)
Guys start: 40kg, [3-4] Front Squats
Girls Start: 25kg, [3-4] Front Squat
–
PART B. 10min Death By Bench Press Weight
Guys: 30kg, [3-4] Bench Press
Girls: 20kg, [3-4] Bench Squat		 PART A. 10min Death By Front Squat (weight)
Guys start: 20kg, [4-5] Front Squats
Girls Start: 15kg, [4-5] Front Squats
–
PART B. 10min Death By Bench Press Weight
Guys: 20kg, [4-5] Bench Press
Girls: 15kg, [4-5] Front Squats


— PART C. CrossFit Open 12.3 [18min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. MAP6[33min]
Working in teams of 3 (2 bars +1 rower):
P1: 0:00, 8:00, 16:00, 24:00
P2: 2:00, 10:00, 18:00, 26:00
P3: 4:00, 12:00, 20:00, 28:00
–
4 Rounds of:
5min AMRAP:
6,5,4,3,2,1reps of:
Front Squat (moderate)
Burpee
-then-
MAX Rowers in remaining time
–
-Rest 3min between rounds –		 PART C. MAP6[33min]
Working in teams of 3 (2 bars +1 rower):
–
4 Rounds of:
5min AMRAP:
6,5,4,3,2,1reps of:
Front Squat (moderate)
Burpee
-then-
MAX Rowers in remaining time
–
-Rest 3min between rounds –		 PART C. MAP6[33min]
Working in teams of 3 (2 bars +1 rower):
–
4 Rounds of:
5min AMRAP:
5,4,3,2,1reps of:
Front Squat (moderate)
Burpee
-then-
MAX Rowers in remaining time
–
-Rest 3min between rounds –

THURSDAY 04/02/2016

— 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 05/02/2016

— GET WARM —

Warm-up: 
5 Tall Muscle Cleans
5 Strict OHP
5 Front Squats
5 High Hang Power Cleans
5 Push-Press
5 Mid-Hang Cleans
5 Power Jerks
5 Segmented Cleans (pause 2 sec at knee)

— PART A&B. [35min] —

CrossFit Competitor

Sport Performance

Health & Fitness
PART A. 15min Death By Clean and Jerk Weight
Working in pairs YGIG.
Guys start with 60kg
Girls start with 40kg
After each successful round add 5kg to the bar.
min 0-5: 3 Clean & Jerks
min 5-10: 2 Clean & Jerks
min 10-15: 1 Clean & Jerk
–
* power cleans are allowed
–
PART B. 10min EMOM of:
odd min: [3.3.3] TTB*
even min: 3 TnG GTOH 60/40kg		 PART A. 15min Death By Clean and Jerk Weight
Working in pairs YGIG.
Guys start with 45kg
Girls start with 30kg
After each succesful round add 5kg to the bar.
min 0-5: 3 Clean & Jerks
min 5-10: 2 Clean & Jerks
min 10-15: 1 Clean & Jerk
–
* power cleans are allowed
–
PART B. 10min TTB Tekkers
1. Grip the bar (knuckles on top of the bar)
2. Strict Knees to Chest (use your abs)
3. Superman position on the floor (squeeze glutes) – this is the extended position in the TTB
4. Beat Swings (think about your chest moving back and forward between your arms and squeezing your glutes in extended position)
5. Kipping Knees to Chest
6. Kipping Knees to Chest + kick feet to bar + knees to chest on the lowering
7. Same as point 6 + knee bend and kick in the swing to increase the momentum when lifting the legs		 PART A. 15min Clean and Push-Press
3 Hang Power Cleans
3 Push-Press
–
PART B. 10min TTB Tekkers

— PART C. CrossFit Open 13.4 [7min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 13.4
7min AMRAP of:
3,6,9,12…
GTOH 60/40kg
TTB		 PART C. CrossFit Open 13.4
7min AMRAP of:
3,6,9,12…
GTOH 50/35kg
TTB [Scale: Knee Raises]		 PART C.
7min AMRAP of:
3,6,9,12…
Hang Clean
Push-Press
Hanging Knee Raises [Scale: Sit-ups]

SATURDAY 06/02/2016

— GET WARM [10min]—

Get Warm:
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-
–
Take some time to build to you working set weights.

— PART A. [15min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 10min E2MOM of:
[5,5,4,3,2] Deadlifts @75-85%		 PART A. 10min E2MOM of:
[7,7,6,5,4] Deadlifts @70-80%		 PART A. 10min E2MOM of:
[8-10] Deadlifts

— PART B. Anaerobic Lactic Endurance [40min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART B. Anaerobic Lactic Endurance
Working in teams of 5 take it in turns to complete:
–
P1: 0:00, 10:00, 20:00, 30:00
P2: 2:00, 12:00, 22:00, 32:00
P3: 4:00, 14:00, 24:00, 34:00
P4: 6:00, 16;00, 26:00, 36:00
P5: 8:00, 18:00, 28:00, 38:00
–
2min AMRAP of:
7 Deadlift (moderate 60%+)
14UB Wall Balls (heavy)
MAX AirFit (HARD)
in remaining time

SUNDAY 07/02/2016

— GET WARM [10min]—

Get Warm: 2 Rounds of:
BB Complex
8 Deadlifts
8 RDLS
8 B/O Rows
8 Muscle Cleans
8 Front Squats
8 Strict Press
8 Back Squats

— PART A&B. [35min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 10min E2MOM (5 rounds):
Back Squat
Set 1 – 5 reps @55%
Set 2 – 5 reps @65%
Set 3 – 3 reps @75%
Set 4 – 2 reps @85%
Set 5 – 2 reps @85+%
–
– immediately followed by –
–
E2MOM for 5min (2sets):
[4-5] Back Squat @80-85%
–
PART B. 16min E2MOM of:
odd round: [3-4] Strict Chin-ups (weighted)
even round: 2 KB Push-Press + 2 KB Thrusters		 PART A. 10min E2MOM (5 rounds):
Back Squat
Set 1 – 8 reps @50%
Set 2 – 8 reps @60%
Set 3 – 6 reps @70%
Set 4 – 6 reps @80%
Set 5 – 4 reps @80+%
–
– immediately followed by –
–
E2MOM for 5min (2sets):
[4-5] Back Squat @80-85%
–
PART B. 16min E2MOM of:
odd round: [3-5] Strict Chin-ups (weighted)
even round: 2 KB Push-Press + 2 KB Thrusters		 PART A. 12min E2MOM (6 rounds):
[6-8] Back Squats
–
PART B. 16min E2MOM of:
odd round: [8-10] Assisted Ring Chin-ups , feet on the floor, 3010
even round: 2 KB/DB Push-Press + 2 KB/DB Thrusters

— PART C. CrossFit Open 13.5 [4-12min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 13.5
4min AMRAP of:
15 Thruster 45/30kg
15 C2B
–
If you get through 3 rounds, you get a 4min time extension. If you get through 6 rounds in 8min you get another 4min. Keep going until you fail to complete 3 rounds in 4min
–
HINT: You need to complete a round in 1:20		 PART C. CrossFit Open 13.5
4min AMRAP of:
15 Thruster 40/25kg
15 Pull-ups [Scale: AKBS 24/16kg]** If you know you can not complete 3 rounds in 4min of pull-ups, scale to KBS and aim to work for a minimum of 8min. BE SMART, make your workout count.		 PART C.
4min AMRAP of:
12 Thruster 20/15kg
12 RKBS