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CF training program, Squats, week 3 3/7/17 – 9/7/17

Posted 30th June 2017 by Geoff Stewart

Crossfit

Into week 3 of our 6 week squat phase. Read more background about the training plan here.

We are switching our squats around again this week: you’ll have the pleasure of back squatting twice this week and front squatting once, the rep numbers are down into that magic functional zone range, you should be looking at hitting some 3rpm max lifts in your final sets but NO fails please. I’m not one for a sound bite but I seem to be having a number of conversations with members about their comfort zone: you cannot reach your full potential if you train, practice and live within your comfort zone (as Ben Bergeron says) Ask yourself some questions, push a bit harder, try something different.

Have fun. x

Monday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1. FFE Split squats 3×8 @3010

A2. Banded pulls 3×16 @2020

16min -to complete

B1. Back squats 6×3 @ 4010

B2. Weighted pull ups 6×3-5 @ 30X1

10min – EMOM – 10sets

C1. Odd Box jump up step down x10

C2. Even ring rows 45sec ME

8min-   to complete

A1. FFE Split squats 3×8 @3010

A2. Banded pulls 3×16 @2020

16min -to compelte

B1. Back squats 5×5 @ 4010

B2. Toes down pull ups 5×5 @ 30X1

10min – EMOM – 10sets

C1. Odd Box jump up step down x10

C2. Even ring rows 45sec ME

10min Alt with a partner

30/30 -Wall balls MX reps please

10min Alt with a partner

30/30 -Wall balls MX reps please

Tuesday

 

Olympic – Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2xHigh pull

A2 2xMuscle snatch

A3 2xPower snatch

A4 2xFull snatch

A5 2xOH squat

12min -E2MO2M -6sets

B. 6×3 power snatch – build weight each set.

10min – E2MO2M- 5 sets

C. 5×5 Snatch grip pulls @120% Snatch 1rpm

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2xHigh pull

A2 2xMuscle snatch

A3 2xPower snatch

A4 2xFull snatch

A5 2xOH squat

12min -E2MO2M -6sets

B. 6×3 power snatch – build weight each set.

10min – E2MO2M- 5 sets

C. 5×5 Snatch grip pulls @100% Snatch 1rpm

5 rounds AFAP

20x RKBS

10x T2B

20x KB alt lunges

10x Sit ups

4 rounds AFAP

20x RKBS

10x K2E – scales

20x KB alt lunges

10x   Sit ups

Wednesday

 Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2.Parelltte press ups 3×10 @4010

15min -to complete

B1. Front squats 6×3 Build weight each round

B2. Incline DB press 6×8 @3111

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2.Parelltte press ups 3×10 @4010

15min -to complete

B1. Front squats 6×3-5 @ 31×1

B2. Incline DB press 6×12 @31X1

20min working in pairs

6x HSPU

12x Box jumps

6x Pull ups

12x Burpees

20min working in teams

6x Piked press ups

12x Box jump step down (step ups)

6x Ring rows

12x Burpees


Thursday – gymnastics

 

Friday

Olympic – clean

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2x High pull

A2 2x Scarecrow clean

A3 2x Power clean

A4 2x Push jerk

12min -E2MO2M -6sets

B.6×3 power clean -build weight each set

10min -E2MO2M -5sets (FORM)

C. 5×3 Push jerk / Split jerks

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2x High pull

A2 2x Scarecrow clean

A3 2x Power clean

A4 2x Push jerk

12min -E2MO2M -6sets

B.6×3 power clean -build weight each set

10min -E2MO2M -5sets (FORM)

C. 5×5 Push jerk / Split jerks

3x3min windows (3min work 1 min rest)

Run 200mtrs

AMRAP Single DB thrusters alt every 5reps

3x4min windows (3min work 1 min rest)

Run 200mtrs

AMRAP Single DB thrusters alt every 5reps

 

Saturday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1. Step up 3x10el @3010

A2. Alt KB /DB BOR 3x12ea @2020

16min -to complete

B1. Back squats 4x45sec (WxReps=load)

B2. Weighted pull ups 4xME

8min- to complete

A1. Step up 3x10el @3010

A2. Alt KB /DB BOR 3x12ea @2020

16min -to complete

B1. Back squats 4x45sec (WxReps=load)

B2. Scaled pull ups 4xME

Teams 4

Team bike for max distance – bike never stops

Team of 3 complete – change over bike EMOM

BB 300 thrusters @45/30kg MXRPS each 5

150 Pull ups (scale as needed NO ring rows)

300 cleans @45/30 MXRPS each 5

150 ring rows MXRPS each 10

Teams 4

Team bike for max distance – bike never stops

Team of 3 complete – change over bike EMOM

300 thrusters @ manageable MXRPS each 5

150 Pull ups (scale as needed NO ring rows)

300 cleans @ manageable

150 ring rows MXRPS each 10

 

Sunday

Crossfit Hackney Mashup

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins

20x walking lunges with MB

20x MB OH pressing

200mtrs MB run

20mins -working with a partner in a YGIG format- AMRAP

7x deadlifts Rx 60/45

5x Power cleans

3x Push press

“Thumper”

15min : AMRAP

1 Round of Strict “Cindy”

5x Pull ups

10x press ups

15x Air squats

30 Double-unders

10mins

20x walking lunges with MB

20x MB OH pressing

200mtrs MB run

20mins -working with a partner in a YGIG format -AMRAP

7x deadlifts – Manageable

5x Power cleans

3x Push press

“Thumper”

15min : AMRAP

1 Round of Strict “Cindy”

5x Pull ups (scaled- not ring rows)

10x press ups

15x Air squats

60 single or 60seconds