CF training program, phase 2, week 3 14/8/17 – 20/8/17
Posted 11th August 2017 by Geoff Stewart
Week 3 of our new training phase, Louie. Read more about Louie here.
Week 2 Seemed to have gone down well and you peeps got to grips with some new skills. The energy days seemed to have fooled a few by looking simple but being f****** hard. If you spend some time looking at quality strength and conditioning theory and CrossFit programming and read a few CrossFit articles from 2003 you’ll note that a lot of it is simple couplets (2 exercises) and/or triplets (3 exercises) of various modalities with different emphases on time, distance and reps to mix it up. Don’t be fooled by the simplicity; it can be super effective.
This week we are still building those skills. Remember on those ME days we want you to work hard but remember we like to practise solid form not failed reps. On our DE days think about moving faster. Even if it doesn’t feel like your pace is hugely different, it’s all about the intention and the cognitive and neural patterns.
Have a sweet week x
Monday
ME Lower
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| Strong |
Fit |
Warm up 5mins Mobility
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Warm up 5mins Mobility
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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 -Heavier than last week.
8 mins-E2MOM – 4sets
B.OHS x 3-5@33×1 -Medium
15 mins to do 5 “working” sets
C. Back Squat x 5 @3010
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8min -E2MO2M -4sets
A1. 3x Snatch Press (behind neck)
A2. 3x Snatch Jerk
A3. 3 x OHS
6 mins-E2MOM – 3sets
A. Snatch behind kneck press +Goblet squats x 2+8
8 mins-E2MOM – 4sets
B.OHS x 3-5@33×1 -Light as FORM allows
15 mins to do 5 “working” sets
C. Back Squat x 6-8 @3010
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10 Min EMOM
Even: 5 Power Cleans -medium unbroken
Odd: 10 Burpee
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10 Min EMOM
Even: 5 Power Cleans -Light / medium unbroken
Odd: 10 Burpee
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Tuesday
DE upper
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| Strong |
Fit |
Warm up 5mins Mobility
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Warm up 5mins Mobility
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10Mins
A1 Pec Fly 3 x 12 @ 3011
A2 Powell raise 3 x 12 @ 3011
8mins – E2MOM – 4sets
A. Strict Press + Push Press 3 + 5
12mins – E2MOM- 6 sets
B1 OH Press in Split x 3-5 @ 40×0
B2 Chin Up x 3-5 @ 40×0 – X means fast
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10Mins
A1: Pec Fly 3 x 12 @ 3011
A2: Powell raise 3 x 12 @ 3011
8mins – E2MOM – 4sets
A. Strict Press + Push Press 3 + 5
12mins – E2MOM- 6sets
B1 OH Press in Split x 3-5 @ 40×0
B2 toes down Chin Up x 3-5 @ 40×0
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21-15-9
Thrusters 30/20
Pull Up
Then
21-15-9
Push Press 30/20
Ring Row
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21-15-9
Thrusters -With an empty barbell
Ring Row
Then
21-15-9
Push Press
Ring roes / Bicep Curl
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Wednesday
Energy
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| Strong |
Fit |
16min – Teams of 3 People – YGIG -move with purpose
A1. 5 x Hang Clean – medium / heavy unbroken
A2. 5 x KB Snatch / Clean each hand
A3. 5 x Box Jumps 24/20
Rest 5mins
14mins – YGIG – Teams of 3 People – YGIG
B1: Row 250m
B2: 5-10** Burpee
B3: 10-15** Kb swing
**Aim here is to pick a repetition range that you know you can move fast and keep a fast pace.
Rest 5 mins
9 mins – Teams of 3 People – One each station
C1: Assult Bike x 12/10 Cal
C2: ME -V- Up / Double Crunch
C3: REST
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16min – Teams of 3 People – YGIG – move with purpose
A1. 5 x Hang Power Clean -medium unbroken
A2. 5 x KB Clean each hand
A3. 5 x Box Jumps – manageable
Rest 5 min
14mins – YGIG – Teams of 3 People – YGIG
B1: Row 250m
B2: 5-10** Burpee
B3: 10-15** Kb swing
**Aim here is to pick a repetition range that you know you can move fast and keep a fast pace.
Rest 5 mins
9 mins – Teams of 3 People – One each station
C1: Assult Bike x 12/10 Cal
C2: ME- V- Up / Double Crunch
C3: REST
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Thursday – gymnastics
Friday
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| Strong |
Fit |
Warm up 5mins Mobility
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Warm up 5mins Mobility
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20 mins-E2MOM – 5sets
A. Odd – Bench Press 60* 5×5
A2. Even – 1 Arm DB/KB Row 5x8ea
Part B: 12Mins E2MO2M -6sets
B1: Wall Facing Hold 30-60 sec (handstand)
B2: Bat Wing t’s 15reps (lying facedown on rebook steps)
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20 mins-E2MOM – 5sets
A. Odd – Bench Press 60* 5×5 -Medium
A2. Even – 1 Arm DB/KB Row 5x8ea
Part B: 12Mins E2MO2M -6sets
B1: Seated 1 arm OH DB/KB Hold 30ea sec
B2: Bat Wing t’s 15reps (lying facedown on rebook steps)
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60 Weight Plate GTOH
50 Press Ups
40 Box Step Ups
30 Strict Chin Ups
20 OH Walking Lunges
10 Curl & Press (w/ weight plate)
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60 Weight Plate GTOH
50 Press Ups
40 Box Step Ups
30 Strict Chin Ups
20 OH Walking Lunges
10 Curl & Press (w/ weight plate)
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Saturday
DE lower
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| Strong |
Fit |
Warm up 5mins Mobility
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Warm up 5mins Mobility
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8min -E2MO2M -4sets
A1. 3x Clean high pull
A2. 3x Power clean
A3. 3x push jerk
8mins- E2MOM x 4
B. 4×3 Position Power Clean – hip, knee, floor-Medium
8mins -E2MOM x 4
C.4×3 High Hang Clean -medium
12mins -EMOM – 12 sets
Font Squat x 3 – medium 30X0 (X means FAST)
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8min -E2MO2M -4sets
A1. 3x Clean high pull
A2. 3x Power clean
A3. 3x push jerk
8mins- E2MOM x 4
B. 4×3 Position Power Clean – hip, knee, floor-Light – FORM
8mins -E2MOM x 4
C.4×3 High Hang Clean -medium
12mins -EMOM – 12 sets
Font Squat x 5 – Light 30X0 (X means FAST)
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Every 4x3mins complete 400m run
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Every 4x3mins complete 400m run
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Sunday
Energy
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| Strong |
Fit |
Warm up 5mins Mobility
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Warm up 5mins Mobility
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8 min of continual movement:
4 x Turkish Get Ups ea arm
8 x Front Rack Lunges
45 sec Hollow dish
4 Rounds of:
A1.Row 500m @ 80%
A2. 15 x Med Ball throw (for height)
A3. Rest 2mins
Work in groups and follow partner once they get off the rower.
3 Rounds:
B1. Row 250m
B2. 20 Walking Lunges
Rest 2mins Between Round
Work in groups and follow partner once they get off the rower.
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8 min of continual movement:
4 x Turkish Get Ups ea arm
8 x Front Rack Lunges
45 sec Hollow dish
4 Rounds of:
A1.Row 500m @ 80%
A2. 15 x Med Ball throw (for height)
A3. Rest 2mins
Work in groups and follow partner once they get off the rower.
3 Rounds:
B1. Row 250m
B2. 20 Walking Lunges
Rest 2mins Between Round
Work in groups and follow partner once they get off the rower.
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