CFH Training Plan 29/02/2016 – 06/03/2016
Week 2 of 5 CrossFit Open Time
COACHES COMMENT:
Gone snowboarding, back next week with the continuation on last weeks post.
RECOMMENDED WEEKLY READING:
Theboxmag.com: Why CrossFit Should Be Every Feminist’s Favorite Sport – The ideals surrounding female physique are changing. Embracing a healthy body is the new fad. Lean, strong bodies have lost their masculine stigma, and beauty as a concept is becoming inclusive of different shapes and sizes rather than exclusively waif-like figures. Muscles are miraculously becoming a sign of strength and confidence, and ladies who love to work toward the impossible are proving that previously assumed physical limitations are no match for women on a mission.
Breakingmuscle.com: 3 More Mobility Drills for Solid Overhead Lifts – When I ask new clients what they do most of the day, the answer is almost always “sit in front of a computer.” And it doesn’t stop there. They spend up to nine hours sitting at work. After work, they go home to sit for dinner and television. All sitting. All day.
Amnacademy.com: How to Reduce Tendon Pain and Improve Strength – They have described loaded isometric work whilst the athlete put’s their focused attention, which fires the prefrontal cortex quite strongly, onto the sound of a metronome which in turn fires the temporal lobes which creates a much higher activation of the brain while the person in contracting and it gets this great analgesic effect because your increasing brain activation globally and improving, via cortico-spinal tracts, facilitation to the muscles at work.
Techtimes.com: Coffee May Help Reverse Liver Damage From Alcohol: Study – Could this favorite pick-me-up also be your saving grace against liver damage from booze?
Buzzfeed.com: Here’s How To Actually Stop Eating So Much Sugar – Not everyone needs to make it a goal to eat less added sugar. If you’re meeting your goals for health, performance in your workouts, and body composition, and you feel good, you might be doing just fine with your present intake, says St. Pierre. As BuzzFeed Health has previously reported, if you eat a healthy and balanced diet of whole and minimally processed foods, having a couple cookies regularly probably isn’t something to worry about. So if that’s the case, maybe just keep enjoying those sweets.
MONDAY 29/02/2016
— GET WARM [10min]—
| Get Warm 2 rounds of: 5 Tall Muscle Cleans 5 Strict OHP 5 High Hang Power Cleans 5 Push-Press 5 Mid-Hang Power Cleans 5 Push-Jerks 5 Segmented Power Cleans (3sec pause @ shine, knee) |
— PART A. [15min]—
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— PART B. MAP6 [30min]—
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TUESDAY 01/03/2016
— GET WARM [10min]—
| Warm-up: 10 Top Half Deadlifts, Hip to knee height (hip flexion & extension) 10 Scapular Push-ups 10 Bottom Half Deadlifts, Knee to mid-shin (knee flexions and extension) 10 PERFECT Push-ups (scapular protraction and retraction) 10 Deadlifts -take some time to build deadlift to working weight for part A.- |
— PART A. [20min]—
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— PART B. Anaerobic Lactic Endurance [28min]—
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WEDNESDAY 02/03/2016
— GET WARM —
| Warm-Up: 10 Air Squats 10 Scapular Ring Rows 10 Air Squats (hands on head) 10 Segmented Ring Rows (Scapular retraction, pause, then arm flexion) 10 Air Squats (arms straight over head) 10 Scapular Pull-ups 10 Russian Baby makers |
— PART A. [20min]—
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— PART C. W.O.D [15min]—
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THURSDAY 03/03/2016
— GYMNASTIC HANDSTAND PROGRESSIONS—
| Shoulder Warm-up & Mobility (10min) | PART A. 2-3 Rounds of: A1. 10 Shoulder Pass throughs form the front A2. 10 Shoulder Pass throughs from the back * Repeat with +2.5kg (arms MUST remain straight before adding weight) |
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| 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.” |
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| 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 |
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FRIDAY 04/03/2016
— GET WARM —
| Warm-up 2 Rounds of: 5 Tall Muscle Snatch 5 BNK Snatch Press 5 High Hang Power Snatch 5 OHS 5 Mid Hand Power Snatch 5 Drop Snatch 5 Scarecrow Snatch 5 Segmented Snatch (3sec @ mid shin and knee) |
— PART A. [25min] —
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— PART B. Anaerobic Lactic Power [25min]—
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SATURDAY 05/03/2016
— GET WARM [10min]—
| Get Warm:
Warm-up CrossFit Open 16.2 Movements
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— PART A. [?] —
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— PART B. —
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| CrossFit Open 2016 16.2 |
SUNDAY 06/03/2016
— GET WARM [10min]—
| Get Warm: 3 Rounds of: 10 Walking Lunges 10 Air Squats 10 Inch Worms + Push-up -then- Back Squat – Tekkers STOH – Tekkers |
— PART A. [20min] —
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— PART B. MAP6 [20min] —
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| PART B. 20min to complete: Work In Partners YGIG (work:rest 1:1) rounds: 5 Rounds each of: 40m Overhead Walking Lunges* 200m Run (sprint) – *40m is length of the main room, down and back – P1 completes a full round before P2 starts a full round |