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CF training program, Phase 2, week 5, 24/4/17 – 30/4/17

Posted 21st April 2017 by Geoff Stewart

Crossfit

Welcome to week 5 of our second 12 week program of 2017.

This week…

Welcome to week 5. Barbara is switching it around bit and for the next 4 weeks we are shuffling the days around so everyone gets a good exposure to every day. She has got some nice little numbers for you with an intresting Bergeron burner on Saturday and some spicy partner WODs.We are also beginning to ramp up the work a touch. You should all know what the exercise prescription is and what tempo and effect we are looking for. Please remember guys we have 2 levels: Strong and Fit, be wise with your choice its about what’s best for you and will get you to your goals, not what the person next to you is trying to do!

Enjoy x

Monday

Upper body – Push day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

6min to find your:A. BB bench press TEST 5 RPM

8min – E2MO2M – 4setsB. Bench press 4×8-10 @3010 80%A

15min – EMOM -15sets – teams 3

C1. Bar dips 4×10 @2020

C2. BB curls 4×10 @2020

C3. Row 45 sec AFAP

6min to find your:A. BB bench press TEST 5 RPM

8min – E2MO2M – 4setsB. Bench press 4×8-10 @3010 80%A

15min – EMOM -15sets – teams 3

C1. Toes down bar dips 4×10 @2020

C2. BB curls 4×15 @2020

C3. Row 45 sec AFAP

Partner 100 reps each HR press ups each 10xreps do a burpee ladder 1>10

Partner 100 reps each (scaled) press ups each 10xreps do a burpee ladder 1>10

Tuesday

 

Olympic – Snatch day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min – E2MO2M – 6sets

A1. 3x Snatch high pull

A2. 3x Power snatch

A3. 3x OH squats

A4 3x Snatch balance

12min E2MO2M – 6 sets

B. 6×3 full snatches- build weight / NO misses

12min – E2MO2M – 6sets

A1. 3x Snatch high pull

A2. 3x Power snatch

A3. 3x OH squats (as form allows)

A4 3x Snatch balance

12min E2MO2M – 6 sets

B. 6×3 Power snatches- build weight / NO misses

12min AMRAP

10x Knee raises

20x BB thrusters @40/20kg

12min AMRAP

10x Knee raises

20x BB thrusters @30/20kg

Wednesday

Lower body squats day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

6min EMOM – 6sets

A1. ODD alt lungs 10el

A2. EVEN squat to squat jumps 10+10

8 min E2MO2M – 4 sets

B. 1 1/4 back squats 4×8 @3110 @ 40% 1rpm

6min EMOM -6sets

C1.ODD 30 sec ME left leg power step ups

C2.Even 30sec ME right leg power step ups

6min EMOM – 6sets

A1. ODD alt lungs 10el

A2. EVEN squat to squat jumps 10+10

8 min E2MO2M – 4 sets

B. 1 1/4 back squats 4×10 @3110 @ 40% 1rpm

6min EMOM -6sets

C1.ODD 30 sec ME left leg step ups

C2.Even 30sec ME right leg step ups

3x3min with 2 min rest between

10x wall balls

10x wall balls arms only

10x bupree pull ups

10x burpees

3x3min with 2 min rest between

10x wall balls

10x wall balls arms only

10x bupree pull ups

10x burpees


Thursday – gymnastics

 

Friday

Upper body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

6min to find your:

A. Chin ups -Test weighted 5rpm

8min – E2MOM2M – 4sets

B. Chin ups 4×8-10 @3011

15min- EMOM – 15sets

B1. Horizontal ring rows 5×12 @ 3010

B2. Banded tricep ext 5×[email protected] 1010

B3. RKB 5x15UB – Heavy

6min to find your:

A. Chin ups – ME unbroken

8min – E2MOM2M – 4sets

B. Toes down chin ups 4×8-10 @3011

15min- EMOM – 15sets

B1. Ring rows 5×12 @ 3010

B2. Banded tricep ext 5×[email protected] 1010

B3. RKB 5x15UB – Medium

10min working with a partner tag team style

P1.1x Rear alley run (right to Post and back)

P2 ME alt DB GTOH – heavy

10min working with a partner tag team style

P1.1x Rear alley run (right to Post and back)

P2 ME alt DB GTOH – medium

 

Saturday

Olympic lifting clean day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min – E2MO2M – 6sets

A1. 3x Clean high pull

A2. 3x Power cleans

A3. 3x Front squats

A4 3x Power jerk

12min E2MO2M – 6 sets

B. 6×3 full cleans and jerk – build weight / NO misses

12min – E2MO2M – 6sets

A1. 3x Clean high pull

A2. 3x Power cleans

A3. 3x Front squats

A4 3x Power jerk

12min E2MO2M – 6 sets

B. 6×3 Power cleans and jerk – build weight / NO misses

Working in 2 waves do:

Bergeron burner

5 rounds for time AFAP

15x Burpees

30x DU

Working in 2 waves do:

Bergeron burner

5 rounds for time AFAP

15x Burpees

60x singles

 

Sunday

Lower body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

6min – EMOM – 6sets (3each leg)

A – RFE – BW split squats 3×15 el

8min E2MO2M – 4sets

B. Sumo DL 5×5 @ 4111

8 min EMOM -8sets

Odd. Heavy walking lunges x12 @1010

Even. Box jump x8

6min – EMOM – 6sets (3each leg)

A – FFE – BW split squats 3×15 el

8min E2MO2M – 4sets

B. Sumo DL 5×7 @ 4111

8 min EMOM -8sets

Odd. Walking lunges x12 @1010

Even. Step ups x8el

Working in teams 3 -20min time cap

3000 mtr Rowing mx 200mtrs each

150 single arm DB thrusters mx 5x each

150 T2B / K2E mx 10x each

3000mtr run as team

Working in teams 3- 20 min time cap

3000 mtr Rowing mx 200mtrs each

150 single arm DB thrusters mx 5x each

150 K2E / V sits mx 10x each

3000mtr run as team