CFH Training Plan 21/03/2016 – 27/03/2016
Week 5 of 5 CrossFit Open Time
COACHES COMMENT:
CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Gymnastics & Callisthenics benefits to CrossFitters…(more)
RECOMMENDED WEEKLY READING:
Breakingmuscle.com: Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is) – Stop abusing your IT band. It is your friend, and you haven’t been treating it like one. As with most movement disorders the true solution is mindfulness of your body position and mindfulness of your movements.
BoxLifeMagazine.com: Building a Better Squat: 5 Proven Squat Programs – Everyone loves to squat. This you already know. It’s not only a great reflection of your strength and power, but also serves as a measuring stick to see how far you’ve progressed in those areas. You can literally see it right in front of you by the steady increase in the bumper plates that adorn the barbell. So with squats being such a popular exercise among lifters in various disciplines (Weightlifting, Powerlifting, CrossFit, Strongman, etc.), you won’t be surprised to learn that there are an abundance of squat training programs to choose from. So which one suits you best?
CatalystAthletics.com: Okay, Here;s The Thing About Cardio… Weightlifting & Conditioning – My doctor told me I should. I think he said it would help me avoid death or something like that. But the whole idea doesn’t make any sense to me, because doing cardio makes me wish I was dead anyway. So what’s the point?
TheLifeIsAmazing.comThis is what sitting too long does to your Body – the average person spends more than half of his or her waking hours in an inactive state (sitting at a computer, watching TV, commuting to and from work, etc).
CatalystAthletics.com: Trouble With The Hook Grip – The hook grip can be tricky initially, especially for individuals with smaller hands, and even more so for those smaller handed individuals whose hands are also thick. The short answer is: Make it work.
MONDAY 21/03/2016
— GET WARM [10min]—
| Warm-up: 8 Strict BB OHP :30sec Hollow Body Holds – bottom rib down 10 RKBS, straight arms 8 Push Press :30sec Hollow Body Holds 10 RKBS, keep the elbows touching the body (bent arms) 8 Power Jerks :30sec Hollow Body Holds 10 AKBS, straight arms 10 AKBS, keep the elbows tucked until the KB reaches shoulder height and then push the KB overhead. Return to the bottom of the swing the same way. |
— PART A&B. [15min]—
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— PART C. MAP7 [35min]—
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TUESDAY 22/03/2016
— GET WARM [10min]—
| Warm-up: 8 Tall Muscle Cleans 8 Front Squats 8 High Hang Power Cleans 8 Scarecrow Cleans 8 Mid Hang Squat Cleans – pass through the scarecrow position 8 Fist Pulls – mid-shin to midhang 5 Full Squat Cleans |
— PART A. [20min]—
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— PART B. CP-Battery [25min]—
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WEDNESDAY 23/03/2016
— GET WARM —
| Warm-Up: 5 Tall Muscle Snatch 5 Snatch Grip Behind the Neck Strict Press 5 OHS 5 High Hang Power Snatch 5 Snatch Grip Behind the Neck Power Jerks 5 Scarecrow Snatch 5 Mid-Hang Squat Snatch – pass through the scarecrow position |
— PART A. [20min]—
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— PART B. MAP5 [30min]—
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THURSDAY 24/03/2016
— 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 25/03/2016
— GET WARM —
| Warm-up: 10 Air Squats + :30sec hold bottom of squat 10 Vertical Squat Jumps – jumping tekkers 10 KB RDLS – touch the floor each rep 10 Goblet Squats + :30sec hold bottom of squat 10 KB RDLS – touch the floor each rep 10 Horizontal Jumps Front Rack Mobility Drill – coach choice Front Squat Tekkers |
— PART A&B. [20min] —
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— PART C. CP-Battery [20min]—
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SATURDAY 26/03/2016
— GET WARM [10min]—
| Get Warm:
Warm-up CrossFit Open 16.5 Movements
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— PART A. [?] —
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— PART B. —
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| CrossFit Open 2016 16.5 |
SUNDAY 27/03/2016
— GET WARM [10min]—
| Get Warm: 5 Tall Muscle Cleans 5 String OHP 5 High Hang Power Cleans 5 Push-Press 5 Mid-Hang Power Cleans 5 Power Jerks 5 First Pull- mid-shin to mid-hang 5 Full Power Cleans – add a light weight to the bar Clean and Jerk Tekkers |
— PART A,B, &C. [30min] —
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— PART C. MAP6 [20min] —
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