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CF training program, Phase 2, week 8, 15/5/17 – 21/5/17

Posted 12th May 2017 by Geoff Stewart

Crossfit

Welcome to week 8 of our second 12 week program of 2017.

This week…

Week 8 is on the cards and we are looking at bringing back the honest 1min back squat and bench test. You guys should all know how this goes. Pick a weight you can keep moving for 1min and go for it (weight x reps = total) keep it clean, form is king.

Barbara is pushing hard and getting some gains.

Love, cuddles and burpees  x

Monday

Upper body – Push day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

8min E2MO2M -4 sets

A. Bench press 4×3-5 @ 3010

4min to do the 1min Bench press test

B. 1min max rep Bench press test. Choose your weight   (repsxweight=Result)

12min EMOM – 12sets

C1. ODD. Ring dips x8-10+10sec lock out

C2. Even. DB curl n OH press x12 -1010

8min E2MO2M -4 sets

A. Bench press 4×6-8 @ 3010

4min to do the 1minBench press test

B. 1min max rep Bench press test. Choose your weight (repsxweight=Result)

12min EMOM – 12sets

C1. ODD. Toes down bar dips x10+10sec lock out

C2. Even. DB curl n OH press x12 -1010

5 rounds AFAP

10x HR press ups

10 box jump burpee

5 rounds AFAP

10x press ups (scaled)

10 Burpee to target

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

12min E2MO2M

B. 6x full snatches to build to a 3rpm for day

12min – E2MO2M – 6sets – BB only

A1. 3x Power snatch

A2. 3x OHS -as form

A3 3x Snatch -as form

12min E2MO2M – 6 sets

B. 6×3 Power snatches to build to a 3rpm for day

16min EMOM -16 sets (alt with a partner)

C1 ODD 3x power snatches @60%B

C2 Even ME wall balls

16min EMOM -16 sets (alt with a partner)

C1 ODD 3x power snatches @50%B

C2 Even ME wall balls

Wednesday

Lower body squats day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

8min E2MO2M- 8sets

A Back squats 4×6-8 @ 3010

4min warm up for back squats test

B. 1min max reps back squats test, Choose your own weight, do not rack the bar (repsxweight=Result)

8min E2MO2M- 8sets

A Back squats 4×8-10 @ 3010

4min warm up for back squats test

B. 1min max reps back squats test, Choose your own weight, do not rack the bar (repsxweight=Result)

Working in teams 3, 9 min per station

A1.Row 20/16 kcals

A2. ME single arm DB thrusters 5ea

A3. Rest until A1 has completed row

B1.Bike 20/16 Kcals

B2.ME AKBS – Heavy

B3.Rest until B1 has finished Kcals

Working in teams 3, 9 min per station

A1.Row 20/16 kcals

A2. ME single arm DB thrusters 5ea

A3. Rest until A1 has completed row

B1.Bike 20/16 Kcals

B2.ME RKBS – Medium

B3.Rest until B1 has finished Kcals


Thursday – gymnastics

 

Friday

Upper body Pull day

Strong

Fit

10 min warm up – coaches choice

10 min warm up – coaches choice

12min – E2MOM2M – 6sets

A. Weighted chin ups 6×3 @3011
15min- EMOM – 15sets

B1.   False grip ring rows 5×10+10 sec hold @ 20100

B2.   Russian press ups 5×10 @ 2010

B3.   RKBS 5xME 45sec – Heavy

12min – E2MOM2M – 6sets

A. Toes down chin ups 6×3 @3011
15min- EMOM – 15sets

B1.   Ring rows 5×10+10 sec hold @ 20100

B2.   Press ups 5×10 @ 2010

B3.   RKBS 5xME 45sec -manageable

10mins Working with a partner alt rounds

4x Burpee pull ups

8x T2B

10mins Working with a partner alt rounds

4x Burpee to target

8x V sit

 

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

12min E2MO2M 

B. Cleans to build to a 3rpm for day

12min – E2MO2M – 6sets -Light BB

A1. 3x Power Clean

A2. 3x Push press

A3 3x Clean and press

12min E2MO2M – 6 sets

B. 6x Power cleans to build to a 3rpm for day

12min EMOM – 12sets

C1. Odd 5x Power clean @50+%B

C2. Even ME Thrusters

12min EMOM – 12setsC

1. Odd 5x Power clean @50+%B

C2. Even ME Thrusters

 

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 3×15 el
8min E2MO2M – 4sets

B. Sumo DL 5×5 @ 4111

10min to go as far as you can. (outside)

10el x KB walking lunges

20x KB swings

10el x KB walking lunges

20x KB RDL

6min – EMOM – 6sets (3each leg)

A – RFE – BW split squats 3×15 el
8min E2MO2M – 4sets

B. Sumo DL 5×7 @ 4111
10min to go as far as you can. (outside)

10el x DB walking lunges

20x DB swings

10el x DB walking lunges

20x DB RDL

3x4min windows

400mtr run

Round 1.ME Pull ups

Round 2. ME Press ups

Round 3. ME air squats

3x4min windows

400mtr run

Round 1.ME Ring rows

Round 2. ME Press ups- scaled

Round 3. ME air squats