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CF training program, Phase 2, week 6, 1/5/17 – 7/5/17

Posted 28th April 2017 by Geoff Stewart

Crossfit

Welcome to week 6 of our second 12 week program of 2017.

This week…

Week 6 is upon us already. So Barbara has switched her days around and when this happens as always people get a whole new set of aches (walking like cowboys – those 1 1/4 squats have taken their toll), but all good aches we are pleased to report. Do be mindful of recovery please. Josh has taken himself away on a boat to look at goldfish so you’ve got a break from the bad jokes this week. Again folks please remember we have 2 levels: Strong and Fit programming: make a sensible choice.

Enjoy x

Monday

Upper body – Push day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min – E2MO2M -6 sets

A. BB bench press 6×6 @3100

15min EMOM – 15sets

B1. Ring dips 5×6-8

B2. BB curls 5×12-16

B3 Wall balls 45sec ME – heavy

12min – E2MO2M -6 sets

A. BB bench press 6×7-9 @3100

15min EMOM – 15sets

B1. Toes down bar dips 5×8

B2. BB curls 5×12-16

B3 Wall balls 45sec ME

5 rounds

20x BB push press 40/25

40x DU

5 rounds

20x BB push press 30/15

80x Single skips

Tuesday

 

Olympic – Snatch day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min – E2MO2M – 6sets -Light BB

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 -BB only

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

20min- working in teams 5 follow the leader.

Bike 10/12kcals AFAP followed by a round of Cindy. As soon as bike is clear next partner starts.

“Cindy”

5x Pull ups

10x press ups

15x air squats

20min- working in teams 5 follow the leader.

Bike 10/12kcals followed by a round of Cindy. As soon as bike is clear next partner starts.

“Scaled Cindy”

5x Ring rows

10x Scaled press ups

15x air squats

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 4×10 @3110 @ 40%1rpm

8min EMOM -8sets (4sets each)

C1. ODD. BB back squats x10 @ 80%B 2020

C2. EVEN. squat jumps x10

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 @ manageable

8min EMOM -8sets (4sets each)

C1. ODD. BB back squats x10 @ 70%B 2020

C2. EVEN. squat jumps x10 as form allows

WOD -alt with partner (6rounds each)

20 DU

10 wall balls

5 Power cleans @ 60% B

WOD -alt with partner (6rounds each)

40 singles

10 wall balls

5 Power cleans @ 60% B


Thursday – gymnastics

 

Friday

Lower body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

10min – E2MOM2M – 5sets

B. Weighted chin ups 5×3-5 @3011

15min- EMOM – 15sets

B1. BW single ring pull ups 5×10 @ 3010

B2. Press up 5×10-20 @ 1010

B3. Rowing 45sec ME

10min – E2MOM2M – 5sets

B. Toes down chin ups 5×3-5 @5011

15min- EMOM – 15sets

B1. Ring Rows 5×12 @ 3010

B2. Press up (scaled) 5x30sec @ 1010

B3. Rowing 45sec ME

10 min time cap

21-15-9

20 RKBS

10 T2B

Remainder of time ME alt arm KB GTOH

10 min time cap

21-15-9

20 RKBS

10 K2E – scales please

Remainder of time ME alt arm DB GTOH

 

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

6-9-12-9-6

Bar Facing Burpees

Front Squats 60/45

C2B Pull-ups

6-9-12-9-6

Over KB Burpees

Goblet squats 32/20

Ring rows

 

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 – DB split squats 3×12 el

8min E2MO2M – 4sets

B. Sumo DL 5×5 @ 4111

6min – EMOM – 6sets (3each leg)

A – FFE – BW split squats 3×12 el

8min E2MO2M – 4sets

B. Sumo DL 5×5 @ 4111

Partner WOD alt Mx 5reps each

60 Deadlifts 45/30

30 HSPU

60 Thrusters 45/30

30 Pull-ups

60 Power Cleans 45/30

30 Ring Dips

60 Wall Balls 9/7

30 Power Snatches 45/30

Partner WOD alt Mx 5reps each

60 Deadlifts 45/30 -manageable

30 HSPU – scales please

60 Thrusters -manageable

30 Pull-ups – toe down pull ups

60 Power Cleans -manageable

30 Ring Dips – toes down ring dips

60 Wall Balls 9/7

30 Power Snatches -manageable