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CF training program, phase 2, week 1 31/7/17 – 6/8/17

Posted 28th July 2017 by Geoff Stewart

Crossfit
Week 1 of our new training phase, Louie. Read more about Louie here.

In this phase we are looking to introduce you to some new exercises in our Olympic lifting days, as well as some old classics. Make sure you understand the movement and have it sorted before you start loading the bar.  On the ME days we want you to put some weight on the bar and move well.  On the DE days it’s about moving the bar fast.

We have 2 tests coming your way this week:  Jackie and Helen.  Record your numbers, we will be breaking down the movements over the next few week and retesting at the end of this phase. There are some good old WODs as ever.

Big cuddles x

Monday

ME lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets

A1. 3x Snatch Press (behind neck)

A2. 3x Snatch Jerk

A3. 3 x OHS

6 mins-E2MOM – 3sets

A. Snatch Jerk + OHS x 2+2   -Medium

8 mins-E2MOM – 4sets

B.OHS x 3-5@33×1 -Light

15 mins to do 5 working sets

C. Back Squat** x 4-8 @3010

**Work on heavy reps and test yourself if you’re reaching the top reps. Technique MUST be on point to progress.

8min -E2MO2M -4sets

A1. 3x Snatch Press (behind neck)

A2. 3x Snatch Jerk

A3. 3 x OHS

6 mins-E2MOM – 3sets

A. Snatch grip behind neck press +Goblet squats x 2+8

8 mins-E2MOM – 4sets

B.OHS x 3-5@33×1 -Light

15 mins to do 5 working sets

C. Back Squat** x 8-10 @3010

**Work on heavy reps and test yourself if you’re reaching the top reps. Technique MUST be on point to progress.

3 rounds for time

40 Air squats

20 STOH @ 30/20

10 T2B

3 rounds for time

40 Air squats

20 STOH @ 20/15

10 K2E -scale to maintain intensity

Tuesday

 

DE upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – E2MOM – 4sets

A. Strict Press + Push Press 3 + 5

12mins – E2MOM- 6sets

B1. Press in Split x 3-5 @ 40×0

B2. Chin Up x 3-5 @ 40×0

8mins – E2MOM – 4sets

A. Strict Press + Push Press 3 + 5

12mins – E2MOM- 6sets

B1. Press in Split x 3-5 @ 40×0

B2. Toes down Chin Up x 3-5 @ 40×0

Jackie -Test

1000m Row

50 Thrusters @20/15

30 Pull Ups

Jackie -Test

1000m Row

50 Thrusters @20/15

30 Pull Ups

Wednesday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

5 rounds – Alt with a partner – BB warm up increase weight as you fancy.

10x front squat

10x OH press

15min -YGIG – (Teams of 2)

A1. 15 x Thruster (heavy Unbroken 5)

A2.10 x Russian Swing (heavy Unbroken 10)

Rest 5mins

10mins – person on rower dictates the changeover

B1: Row x 15cal

B2: FLR (forward lean rest)

Rest 5mins

10mins- person on bike dictates the change

C1: Assault Bike x 10 Cal

C2: Hollow Dish

5 rounds – Alt with partner -BB only warm up

10x front squat

10x OH press

15min -YGIG – (Teams of 2)

A1. 15 x Thruster (manageable Unbroken 5)

A2.10 x Russian Swing (manageable Unbroken 10)

Rest 5mins

10mins – person on rower dictates the changeover

B1: Row x 15cal

B2: FLR (forward lean rest)

Rest 5mins

10mins- person on bike dictates the change

C1: Assault Bike x 10 Cal

C2: Hollow Dish


Thursday – gymnastics

 

Friday

ME upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

20 mins-E2MOM – 5sets

A. Odd – Bench Press 60* 5×5 –medium / heavy

A2. Even – 1 Arm DB/KB Row 5x8ea -heavy

Part B: 12Mins E2MO2M -6sets

B1: Wall Facing Hold 30-60 sec

B2: Bat Wing t’s 15reps (lying on rebook steps)

20 mins-E2MOM – 5sets

A. Odd – Bench Press 60* 5×10 -Medium

A2. Even – 1 Arm DB/KB Row 5x12ea -medium

Part B: 12Mins E2MO2M -6sets

B1: Wall Facing Hold 30-60 sec

B2: Bat Wing t’s 15reps (lying on rebook steps)

10mins AMRAP

10x Pull ups

10x burpee box jump overs

10mins AMRAP

10x Pull ups –scales to maintain intensity in WOD

10x burpee box jump step downs

 

Saturday

DE lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min – 2-3 sets of each

A1.  3 x Segmented Clean

A2.3 x Tall Muscle Clean

A3.  3 x Clean high pull

A4. 3 x Power Clean

8mins- E2MOM x 4

B. 4×3 Position Power Clean – hip, knee, floor – Medium weight

8mins -E2MOM x 4

C.4×3 High Hang Clean -Medium

12mins -EMOM – 12 sets

Front Squat x 3 -Light – Work on SPEED

8min – 2-3 sets of each

A1.  3 x Segmented Clean

A2.3 x Tall Muscle Clean

A3.  3 x Clean high pull

A4. 3 x Power Clean

8mins- E2MOM x 4

B. 4×3 Position Power Clean – hip, knee, floor – Medium weight

8mins -E2MOM x 4

C.4×3 High Hang Clean -Medium

12mins -EMOM – 12 sets

Front Squat x 3 -Light Work on SPEED

Helen – test

3 rounds for time

400m

21 Swing

12 Pulls Ups

Helen – test

3 rounds for time

400m

21 Swing

12 Pulls 

Ups

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min E2MO2M -4 sets

8x KB swings

8x Press ups

8x KB goblet squats

8x BOR

3 Rounds

A1.15 Thrusters 40/25

A2.Run 400m

Rest 2mins Between Round

3 Rounds

B1. 20 Kb Swing 24/20

B2. Row 400m

Rest 2mins Between Round

3 Rounds for time:

C1. 50m Farmers Carry -Heavy KB/DB

C2.25 x Wall Balls -9/7

8min E2MO2M -4 sets

8x KB swings

8x Press ups

8x KB goblet squats

8x BOR

3 Rounds

A1.15 Thrusters 30/20

A2.Run 400m

Rest 2mins Between Round

3 Rounds

B1. 20 Kb Swing 20/16

B2. Row 400m

Rest 2mins Between Round

3 Rounds for time:

C1. 50m Farmers Carry -Heavy KB/DB

C2.25 x Wall Balls