CFH Training Plan 14/03/2016 – 20/03/2016
Week 4 of 5 CrossFit Open Time
COACHES COMMENT:
The hardest part about body weight training is learning to master your body weight. Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight! (read more…)
RECOMMENDED WEEKLY READING:
LiveLearnEvolve.com: 10 Painful Obvious Truths Everyone Forgets too Soon – You know how you can hear something a hundred times in a hundred different ways before it finally gets through to you? The ten truths listed below fall firmly into that category – life lessons that many of us likely learned years ago, and have been reminded of ever since, but for whatever reason, haven’t fully grasped.
StrengthSensei.com: Five Things You Should Know About Sugar Consumption – Five facts about sugar consumption you should know that might change how you view the world’s sweetest addiction
Bretcontreras.com: How Femur Length Affects Squat Mechanics – A greater relative femur length leads to greater forward lean.
Catalystathletics.com: Why Weightlifters Should Front Squat With a Closed Fist Instead of Two Fingers – you need to understand the front squat is a developer of the stabilizer strength needed in the shoulders, arms, upper back, and chest that are required to hold a heavy clean in the proper position
Sott.net: Movement awareness: How listening to our bodies can change our lives – By being aware of your body movements you can increase your intelligence, alter your mood on demand, and improve your communications to others.
MONDAY 14/03/2016
— GET WARM [10min]—
| Warm-up: 20m Bear Walks – -Grab a bar- – 8 Strict OHP :30sec hold downward dog – stretch the shoulders 8 Push-Press :30sec switch between FLR and downward dog 8 Push-Jerks :30sec hold downward dog |
— PART A. [20min]—
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— PART B. MAP5 [33min]—
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TUESDAY 15/03/2016
— GET WARM [10min]—
| Warm-up: 8 RLDS8 Tall Muscle Cleans8 High Hang Power Cleans8 Mid-Hang to High Hang Pulls (POSITION POSITION POSITION, KEEP THE KNEES BENT)8 Mid-Hang Power Cleans8 Short Pulls (Mid-shin to Knee), keep the weight on the balls of your feet8 Power Cleans |
— PART A&B. [20min]—
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— PART C. Alactic Power[25min]—
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WEDNESDAY 16/03/2016
— GET WARM —
| Warm-Up: Deadlift Tekkers with empty bar- Add a light weight to the bar-5 Deadlifts – focus on shifting the weight to your heels and feeling the hamstrings before bending the knees5 Deadlifts from floor to knee height – break the ground by extending the knees, the angle of the hips remains the same5 Deadlifts – focus on snapping the bar, twisting towards you little fingers to create tension in upper back and to help keep the chest up5 Deadlifts – Keeping the chin tucked, neutral spine position |
— PART A. [20min]—
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— PART C. MAP4 [32min]—
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THURSDAY 17/03/2016
— 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 18/03/2016
— GET WARM —
| Warm-up 2 Rounds of: 8 Snatch Grip RDLS8 Tall Muscle Snatch8 High Hang Power Snatch8 Mid-hang to high hang pulls, POSITION POSITION POSITION8 Mig-Hang Power Snatch8 OHS8 Scarecrow Snatch – speed under the bar8 Mid-Hang Snatch8 Segmented Snatch |
— PART A. [15min] —
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— PART B. CP-Battery [20min]—
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SATURDAY 19/03/2016
— GET WARM [10min]—
| Get Warm:
Warm-up CrossFit Open 16.4 Movements
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— PART A. [?] —
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— PART B. —
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| CrossFit Open 2016 16.4 |
SUNDAY 20/03/2016
— GET WARM [10min]—
| Get Warm: Push-up Tekkers :30sec FLR on Ring, RTO 3-8 Ring Push-ups, RTO :30sec Ring Lockout Support Hold (RTO is possible), protract the shoulder bladed :3-8 Ring Dips (Jumping eccentric ring dips) 10 Air Squats Squat stretching 10 Air Squats Back squat Tekkers |
— PART A&B. [30min] —
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— PART C. MAP6 [20min] —
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