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CFH Training Plan 08/02/2016 – 14/01/2016

Posted 7th February 2016 by Josh Schouten

Week 4 of 5 EST + CrossFit Open Prep

COACHES COMMENT:

“What should I eat?”  “I want to…. <insert goal here>.” “When should I eat carbs?”  “What supplements can help me reach my goal?” “What is the best way to get a six-pack?”  The Q’s are important.

RECOMMENDED WEEKLY READING:

Danedwardes.com: Move Like A Human: Why You Should’t Exercise – Our bodies weren’t meant for that. That way of moving – short, intense bursts of limited variety surrounded by hours of inactivity and sedentary living

JTSStrength.com: Calories Your 1 Priority – For muscle gain, calories are the single most important variable in a diet. Calories will meet your energetic demands and when you put yourself into a hypercaloric diet, you will set yourself up well for muscle gain. You need excess calories to build muscle tissue, mass cannot be creating from nothing

Breakingmuscle.com: Can’t Touch Your Toes? Find and Fix the Root of the Problem – Just because the hamstrings are tight doesn’t mean they need stretching. Always look deeper before stretching anything. There are many different reasons you can’t touch your toes. Let’s examine the issues.

GMB.io: German Hang Tutorial – Using Gymnastic Rings for Improved Shoulder Mobility – The German Hang position is an impressive gymnastic ring exercise that showcases great shoulder flexibility and strength. It can also look alarmingly perilous and unsafe if you know your shoulders have some issues.

Strengthsensei.com: 2 More Reasons Traditional Cardio Is Useless – Short sprints and short rest intervals done in a repeated fashion have consistently out-performed long distance aerobic activity in the ratio of productive results vs. time invested

MONDAY 08/02/2016

— GET WARM [10min]—

Get Warm 2 rounds of:
FOCUS ON HITING THE POWER POSITION IN EACH MOVEMENT!
5 Tall Muscle Snatch
5 High Hang Power Snatch
5 Mid Hang Power Snatch
5 Segmented Snatch – pause 3sec at mid-shin, 3sec at the knee, 3sec at high hang, then snatch

— PART A&B. [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 24min E2MOM of:
min 0-6 (3sets) of:
[2-3] Muscle Snatch
–
– immediately followed by-
–
min 6-12 (3sets) of:
[2-3] High Hang Snatch @65-75% of Sn
–
– immediately followed by-
–
min 12-18 E2MOM (3sets) of:
2 Hang Snatch @75-80% of Sn
–
– immediately followed by-
–
min 18-24 (3sets) of:
3 Snatch @80+%
–
PART B. Workout Prep
6min E2MOM (3sets)of:
7 Power Snatch
25 DU		 PART A. 24min E2MOM of:
min 0-6 (3sets) of:
[2-3] Muscle Snatch
–
– immediately followed by-
–
min 6-12 (3sets) of:
[2-3] High Hang Snatch @65-75% of Sn
–
– immediately followed by-
–
min 12-18 E2MOM (3sets) of:
[1-2] Hang Snatch @75-80% of Sn
–
– immediately followed by-
–
min 18-24 (3sets) of:
[2-3] Snatch @80+%–
PART B. Workout Prep
6min EMOM (3sets) of:
7 Hang Power Snatch
25 DU		 PART A. 24min E2MOM of:
min 0-6 (3sets) of:
5 Tall Muscle Snatch
–
– immediately followed by-
–
min 6-16 (5sets) of:
5 High Hang Power Snatch
–
– immediately followed by-
–
min 16-24 (4sets)
5 Mid Hang Power Snatch–
PART B. Workout Prep
6min EMOM (3sets) of:
10 AKBS
30 Single Skips

— PART C. CrossFit Open 14.1 [15min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 14.1
10min AMRAP of:
30 DU
15 Power Snatch 40/25kg		 PART C. CrossFit Open 14.1
10min AMRAP of:
30 DU
15 Hang Power Snatch 30/20kg*
–
* If you drop the bar 20 burpees
* If you break a 5kg plate, 100 burpees		 PART C. CrossFit Open 14.1
10min AMRAP of:
60 Single Skips (30 DU)
15 AKBS (moderate)

TUESDAY 09/02/2016

— GET WARM [10min]—

Warm-up:
5 Tall Muscle Cleans
5 High Hang Cleans
5 Front Squats
5 Scarecrow Cleans
5 Mid-hang Cleans
5 Segmented Cleans – 3sec pause at mid-shin, 3sec pause at knee, 3sec pause at high hang, finish the clean
-then-
2 Rounds of:
3 Push-Press
3 Thrusters

— PART A&B. [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 20min E2MOM of:
min 0-6 (3sets): 1 Power Clean + 5 Front Squat @70-75% of PC
min 8-12 (3sets): 1 Power Clean + 3 Front Squats @75-80% of PC
min 14-18 (3sets): 1 Power Clean + 2 Front Squats @80-85% of PC
–
PART B. 8min E2MOM (4sets)of:
F: [3.3.3.3] Kipping Cluster C2B Pull-ups
M: [5.5.5.5] Kipping Cluster C2B Pull-ups		 PART A. 20min E2MOM of:
min 0-6 (3sets): 1 Power Clean + 6 Front Squat @65-70% of PC
min 8-12 (3sets): 1 Power Clean + 5 Front Squats @70-75% of PC
min 14-18 (3sets): 1 Power Clean + 4 Front Squats @75-80% of PC
–
PART B. 8min E2MOM (4sets) of:
F: [2.2.2.1] Strict Cluster Pull-ups
M: [3.3.3.2] Strict Cluster Pull-ups		 PART A. 20min E2MOM of:
min 0-20 (10sets): 1 Deadlift
+1 High Hang Clean
+ 6 Front Squat
–
PART B. 8min E2MOM (4sets) of:
[8-10] Leg Assisted Chin-ups on Rings, 4010*
–
*Use as much arms as possible

— PART C.  [25min]—

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Sports Performance

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[25min time cap]
Working in teams of 3 YGIG rounds of:
Round 1: 30 Thrusters (light)
30 Cal Row`
Round 2: 25 Thrusters
25 Cal Row
Round 3: 20 Thrusters
20 Cal Row
Round 4: 15 Thrusters
15 Cal Row

WEDNESDAY 10/02/2016

— GET WARM —

Warm-Up:
10 Hip Thrusts
10 Push-ups
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
10 Reverse Grip Push-ups


— PART A&B. [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 20min E2MOM (5sets) of:
[6,5,4,3,2] Deadlifts @75-85%
[6,5,4,3,2] Flat Bench @75-85%
–
PART B. 8min EMOM (4sets) of:
even min: [6-10] Reverse Hands Push-ups
odd min: 12steps KB Walking Lunges		 PART A. 20min E2MOM (5sets) of:
[8,7,6,5,4] Deadlifts @70-80%
[8,7,6,5,4] Flat Bench @70-80%
–
PART B. 8min EMOM (4sets) of:
even min: [6-10] Reverse Hands Push-ups
odd min: 12steps KB Walking Lunges		 PART A. 20min E2MOM of:
[8-10] Deadlifts
[8-10] Flat Bench
–
PART B. 8min EMOM (4sets) of:
even min: [6-10] P-Bar Push-ups
odd min: 12steps KB Alternating Back Steps


— PART C. CrossFit Open 14.3 [18min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 14.3
8min AMRAP of:
10 Deadlifts 60/45kg
15 Box Jump, Step down 24/20″
15 Deadlifts 80/60kg
15 Box Jump, Step down 24/20″
20 Deadlifts 100/70kg
15 Box Jump, Step down 24/20″
25 Deadlifts 120/80kg
15 Box Jump, Step down 24/20″
30 Deadlifts 140/90kg
15 Box Jump, Step down 24/20″
35 Deadlifts 160/100kg
15 Box Jump, Step down 24/20″		 PART C. 
8min AMRAP of:
15 Deadlifts (moderate)
15 Box Jump, Step down

THURSDAY 11/02/2016


— GYMNASTIC HANDSTAND PROGRESSIONS—

Shoulder Warm-up & Mobility (10min) PART A. 3 Rounds of:
A1. 10 Shoulder Passthroughs form the front
A2. 10 Shoulder Pass Throughs from the back
* Repeat with +2.5kg (arms MUST remain straight before adding weight)
Activation & Mobility (15-20min) Part B. 1 Round of each:
B1. Elbow Plank Posterior Pelvic Tilts (PPT) 10reps
– shoulder are stacked on top of elbows and not behind, eyes are directly over your hands
– rotate the pelvis between PPT to anterior pelvic tilt, learn to control your hips
B2. FLR PPT
– forward leaning rest as far forward as possible
– maintain hollow body position with PPT
B3. Supine PPT
– do not allow the legs or head to lift off the ground
– squeeze glutes and quads
–
Part C. 12min EMOM of:
min 0, 3, 6, 9: :30sec Back Body Line Drill with stick (2.5kg plate)
– start in a V-up position and then lower into the back body line
– extend the legs into line, bend you knees if you can not get the legs to be 5-10cm off the floor
– hold stick with shoulder width grip
– lower back MUST stay pressed into the floor and head on the floor
min 1, 4, 7, 10: :30sec Front Body line Drill with stick
– hold stick with shoulder width grip
– contract your butt and abs and tilt your pelvis forward to take your stomach off the floor
– nose/ribs/thighs/feet stay on the floor
– lift stick off the floor with elbows locked (a wider grip makes this easier)
min: 2, 5, 8, 11 :30sec hold Chest to Floor Stretch
– “Start by stacking your hips right on top of your knees about 4 feet away from the wall. Place your hands 2 feet off the ground (knee level high). Slowly push your chest to the ground without moving your hands. Your hips may move slightly forward. Hold for 30 seconds.”
Handstand & Back Lever Progressions (20min)
Do not progress to the next
goal until you can successfully
complete them in order.Spend 20mins performing AMRAP of
handstand and then lever progressions.
Switch back and forth between the two exercises.		 PART D. Handstand Progressions Phase 1
Goal 1: Headstand Hold 5 x :60sec holds
Goal 2: Forearm Headstand Hold 5 x :60sec holds
Goal 3: Wall Facing Handstand holds 5 x:30sec holds
– Nose and Toes Touching the wall
– Do not allow the lower body to arch
– Hands are 1-3: off the wall 
Goal 4: 30reps Handstand Wall Runs (shoulder taps) 5 x 30reps
Goal 5: Wall Facing Handstand Alignment 5 x:60sec holds
– Nose and toes touching the wall
– Do not allow the lower body to arch
– Wrist are touching the wall
Goal 6: 60reps Handstand Wall Runs (shoulder taps) 5 x 60reps
Goal 7: Forearm Supported Handstand 5 x :60sec hold
Goal 8: Chinese Handstand (bar in rack) 5 x :60sec hold
Goal 9: Partial Wall Handstand Reps 5 x 5reps on each leg
– no hold, balance while taking one leg off the wall and then the other is one rep
Goal 10: Partial Wall Handstands 10sec Hold 5 x 10sec hold
– this one has a 10sec hold when both legs are off the wall		 PART D. Back Lever Progressions Phase 1
Goal 1: Skin the Cats on the pull-up bar 5 x 3UB reps
Goal 2: Tuck Back Lever Hold 5 x :30sec
Goal 3: Adv. Tuck Back Lever Hold 5 x :30sec
Goal 4: Single Leg Straight Back Lever Holds 5 x :30sec
Goal 5: Straddle Back Lever Holds 5 x :30sec
Goal 6: Full Back Lever Holds 5 x :30sec
Goal 7: Straddle Back Lever lowers 5 x 5reps
Goal 8: Full Back Lever lowers 5 x 5reps
Core and Mobility (10min) PART E. 3 Rounds of:
E1. Straddle Walks 10 + 10sec pause at top position
– sit on an Reebok step at the prefered if you can not do this on the floor
– place your hands between your legs and lean forward, pushing yourself to a standing straddle position and taking your hands off the floor/step.
– no knee bend ZERO!
– complete every rep by sitting upright at the bottom and by holding the straddle at the top between reps
– on the last rep hold the straddle position for 10sec
E2. V-Ups Pass Through with small bands 10-12reps

FRIDAY 12/02/2016

— GET WARM —

Warm-up 2 Rounds of: 
5 Tall Muscle Clean
5 Strict Press
5 High Hang Power Cleans
5 Push-Press
5 Mid-Hang Power Cleans
5 Push-Jerk
5 OHS / FS

— PART A. [25min] —

CrossFit Competitor

Sport Performance

Health & Fitness
PART A. 24min E2MOM of: min 0-6 (3sets) of:
2 Muscle Clean
+2 Strict Press
–
– immediately followed by-
–
min 6-12 (3sets) of:
3 Power Clean
+3 Push-Press @65-75% of Clean
–
– immediately followed by-
–
min12-18 (3sets) of:
2 Power Clean
+ 2 Power Jerks @75-80% of Clean
–
– immediately followed by-
–
min 18-24 (3sets) of:
2 Clean
+ 1 Jerks @80+%		 PART A. 24min E2MOM of: min 0-6 (3sets) of:
2 Muscle Clean
+2 Strict Press
–
– immediately followed by-
–
min 6-12 (3sets) of:
3 Power Clean
+3 Push-Press @60-70% of Clean
–
– immediately followed by-
–
min 12-18 (3sets) of:
2 Power Clean
+ 2 Power Jerks @70-75% of Clean
–
– immediately followed by-
–
min 18-24 (3sets) of:
2 Clean
+ 1 Jerks @75+%		 PART A. 24min E2MOM of: min 0-6 (3sets) of:
4 Tall Muscle Clean
+4 Strict Press
–
– immediately followed by-
–
min 6-16 (5sets) of:
3 High Hang Power Cleans
+3 Push-Press
–
– immediately followed by-
–
min 18-24 (5sets) of:
3 Mid-Hang Power Clean
+3 Push-Press

— PART C. CrossFit Open 13.4 [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PARY B. 21min of Joy
5min ARMAP of:
3 Cleans 80/55kg
3 HeSPU
3 Cleans
6 HeSPU
3 Cleans
9 HeSPU
….
–
– rest 3min –
–
5min AMRAP of:
5 C2B Pull-ups
5 OHS 50/35kg
5 C2B Pull-ups
10 OHS
5 C2B Pull-ups
15 OHS
…
–
– rest 3min –
–
5min AMRAP of:
5 TTB
10 DU
5 TTB
20 DU
5 TTB
30 DU
….		 PARY B. 21min of Joy
5min ARMAP of:
3 Cleans 60/35kg
3 HeSPU [Scale: Inverse Press on P-bars]
3 Cleans
6 HeSPU
3 Cleans
9 HeSPU
….
–
– rest 3min –
–
5min AMRAP of:
5 Pull-ups
5 OHS 40/25kg
5 Pull-ups
10 OHS
5 Pull-ups
15 OHS
…
–
– rest 3min –
–
5min AMRAP of:
5 TTB [Scale: K2E]
10 DU
5 TTB
20 DU
5 TTB
30 DU
….		 PARY B. 21min of Joy
5min ARMAP of:
3 Hang Power Cleans (moderate)
3 Push-ups
3 HPC
6 Push-ups
3 HPC
9 Push-ups
….
–
– rest 3min –
–
5min AMRAP of:
5 Ring Rows
5 Front Squats (light)
5 Ring Rows
10 FS
5 Ring Rows
15 FS
…
–
– rest 3min –
–
5min AMRAP of:
10 Ab-mat Sit-ups
10 DU
10 Ab-mat Sit-ups
20 DU
10 Ab-mat Sit-ups
30 DU
….

SATURDAY 13/02/2016

— GET WARM [10min]—

Get Warm:
Squat Prep – coach choice

— PART A&B. [25min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 10min E2MOM (5 rounds):
Back Squat
Set 1 – 5 reps @60%
Set 2 – 5 reps @70%
Set 3 – 4 reps @80%
Set 4 – 3 reps @90%
Set 5 – 2 reps @90+%
–
– immediately followed by –
–
E2MOM for 5min (2sets):
[4-5] Back Squat @80-85%
–
PART B. 6min EMOM (3sets) of:
odd min: 3 Pause Push-Press*
+3 Pause Thrusters*
even min: 5 Burpees
–
* Pause for 2sec with bar overhead on each rep		 PART A. 10min E2MOM (5 rounds):
Back Squat
Set 1 – 8 reps @50%
Set 2 – 8 reps @60%
Set 3 – 7 reps @70%
Set 4 – 6 reps @80%
Set 5 – 5 reps @80+%
–
– immediately followed by –
–
E2MOM for 5min (2sets):
[4-5] Back Squat @80-85%
–
PART B. 6min EMOM (3sets) of:
odd min: 3 Pause Push-Press*
+3 Pause Thrusters*
even min: 5 Burpees
–
* Pause for 2sec with bar overhead on each rep		 PART A. 14min E2MOM (7 rounds):
[6-8] Back Squats, 3010
–
PART B. 6min EMOM (3sets) of:
odd min: 10 Wall Balls
even min: 5 Burpees

— PART C. CrossFit Open 14.5 [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. CrossFit Open 14.5
For time (20min cut-off):
21-18-15-12-9-6-3 reps for time of:
Thrusters 40/30kg
Burpees		 PART C. 
For time (20min cut-off):
21-18-15-12-9-6-3 reps for time of:
Wall Balls
Burpees

SUNDAY 14/02/2016

— GET WARM [10min]—

Get Warm:
10 Scapular Push-ups
10 Scapular Ring Rows
10 SA KB OHP (each side)
10 Scapular Pull-ups
10 Push-ups
10 Ring Rows

— PART A&B. [35min] —

CrossFit Competitor

Sports Performance

Health & Fitness
PART A. 20min E2MOM of (5sets):
odd round: [5-6] Pull-ups (weighted), 3010
even round: [6-8] Standing KB/DB Strict OHP, 3010
–
PART B. 15min to complete 3 Rounds of:
[8-10] Iso Hold Bent Over KB Rows, 1113
– immediately followed by-
[8,8,8] Standing YTW’S, 4010
Rest 2min between rounds		 PART A. 20min E2MOM of (5sets):
odd round: MAX Strict Pull-ups + 1x 10sec eccentric
even round: [8-10] Standing KB/DB Strict OHP, 3010
–
PART B. 15min to complete 3 Rounds of:
[8-10] Iso Hold Bent Over KB Rows, 1113
– immediately followed by-
[8,8,8] Standing YTW’S, 4010
Rest 2min between rounds		 PART A. 20min E2MOM of (5sets):
odd round: [8-10] Leg Assisted Chin-ups on Rings, 4010
even round: [8-10] Standing KB/DB Strict OHP, 4010PART B. 15min to complete 3 Rounds of:
[8-10] Iso Hold Bent Over KB Rows, 1113
– immediately followed by-
[8,8,8] Standing YTW’S, 4010
Rest 2min between rounds

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

CrossFit Competitor

Sports Performance

Health & Fitness
PART C. In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run (together)
50 RKBS (heavy)
40 Air Squats
30 Push-ups