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CF training program, Phase 2, week 7, 8/5/17 – 14/5/17

Posted 5th May 2017 by Geoff Stewart

Crossfit

Welcome to week 7 of our second 12 week program of 2017.

This week…

Barbara is coming looking for you in week 7. As well as a good helping of foundation lifting and volume there is a tasty smorgasbord of workouts to keep even the most demanding happy. When we sit down at Momentum’s magic cauldron it’s more often than not the simple looking workouts that prove to be the most demanding. We can over complicate a cup of tea given half a chance but let’s not. Letss just  work on form, build consistency and smash intensity.

Love and thrusters x

Monday

Upper body – Push day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

10min – E2MO2M -5 sets

A. BB bench press 5×5 @ 3100

12min EMOM – 12sets

ODD. Bar dips x10-12

Even. DB curl n OH press x12 @1010

12min EMOM – 12sets

ODD. BB bench press x10 (50%A)

Even. Box jumps – ME

10min – E2MO2M -5 sets

A. BB bench press 5×8 @ 3100

12min EMOM – 12sets

ODD. Toes down bar dips x10-12

Even. DB curl n OH press x12 @1010

12min EMOM – 12sets

ODD. BB bench press x12 (40%A)

Even. Step ups – ME

21-15-9

Wall balls

V sit ups

21-15-9

Wall balls

Ab matt sit ups

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 Power snatch

A2. 3x OHS

A3 3x Snatch

6min E2MO2M – 3 sets

B. 3×3 full snatches 80%1rpm

10min EMOM -10sets (60%B)

Odd . 3x Power snatch – as form allows

Even. 3x OH squats- as form allows

12min – E2MO2M – 6sets -BB Only

A1. 3x Power snatch

A2. 3x OHS -as form allows

A3 3x Snatch – as form allows

6min E2MO2M – 3 sets

B. 3×3 Power snatches 80%1rpm

10min EMOM -10sets (60%B)

Odd . 3x Power snatch-light

Even. 6x Heavy goblet squats-medium

10min- working in teams of 3each person rows 12/15 kcals each for max team Kcals in 10mins

10min- working in teams of 3each person rows 12/15 kcals each for max team Kcals in 10mins

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

5min alt sets with partner

C. Back squats 10reps each -@50%A

6min EMOM – 6sets

A1. ODD alt lungs 10el

A2. EVEN squat to squat jumps 10+5

8 min E2MO2M – 4 sets

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

5min alt sets with partner

C. Back squats 10reps each -@50%A

8 rounds

10x T2B

20x AKBS

30x DU

8 rounds

10x K2E – Scale

20x RKBS

30x Singles


Thursday – gymnastics

 

Friday

Upper body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

10min – E2MOM2M – 5sets

A. Weighted chin ups 5×3-5 @3011

15min- EMOM – 15sets

B1. Single ring rows 5×12 @ 2010

B2. Russian press ups 5×12 @ 2010

B3. RKBS 5xME 45sec

10min – E2MOM2M – 5sets

A. Toes down chin ups 4×3-5 @5011

15min- EMOM – 15sets

B1. single ring Rows 5×12 @ 2010

B2. Press up (scaled) 5×12 @ 2010

B3. RKBS 5x45sec ME

AFAP 

21 Thrusters @ 40/30

9 Burpees

15 Thrusters @ 40/30

15 Burpees

9 Thrusters @ 40/30

21 Burpees

AFAP 

21 Thrusters @ 30/15

9 Burpees

15 Thrusters @ 30/15

15 Burpees

9 Thrusters @ 30/15

21 Burpees

 

Saturday

Olympic lifting clean day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min – E2MO2M – 6sets -Light BB

A1. 3x Power Clean

A2. 3x Push press

A3 3x Clean and press

6min E2MO2M – 3 sets

B.   3×3 full Cleans 80%1rpm

10min EMOM -10sets @60% B

Odd. 3x Power Cleans

Even. 3x Push jerks

12min – E2MO2M – 6sets -Light BB

A1. 3x Power Clean

A2. 3x Push press

A3 3x power clean and press

6min E2MO2M – 3 sets

B.   3×3 Power cleans 80%1rpm

10min EMOM -10sets @60% B

Odd. 3x Power Cleans

Even. 3x Push jerks

5 rounds each AFAP in teams 2

10x power cleans @45/32.5

20x Air squats

5 rounds each AFAP in teams 2

10x power cleans @ manageable

20x Air squats

 

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

6min – EMOM – 6sets (3each leg)

A – FFE – BW split squats 3×15 el

8min E2MO2M – 4sets

B. Sumo DL 5×7 @ 4111

Min 0-10

Run 2x400mtrs every 5mins

Min 10-20

8 rounds

8x squat cleans @40 /30kg MX

8x Push press @ 40/ 30kg MX

Min 20-30

Run 2x400mtrs every 5mins

Min 0-10

Run 2x400mtrs every 5mins

Min 10-20

8 rounds

8x squat cleans @ Manageable

8x Push press @ Manageable

Min 20-30

Run 2x400mtrs every 5mins