CF training program, phase 2, week 4 21/8/17 – 27/8/17
Week 4 of our new training phase, Louie is here. Read more about Louie here.
Week 4 is with us and is seems everyone has had / is having a holiday so let’s get stuck into this week and use those sun tans to good effect. Suns out guns out.
This week we are changing it up and shaking it around. We are aiming for you to build upon the movements and skills acquired over the previous 3 weeks. Again our focus is on great movement, solid form and only then do we get into weight on the bar. The staple of a Crossfit Hackney plan remains with squats, deadlifts pull ups and bench press. The reps are coming down so the weight should be moving up – if you really want to grind your movements and are new to lifting keep the reps higher. Our energy days are just that so approach these with some intent they can get pretty juicy, be brave and as R Kelly once said believe you can fly…
A short note to take with you into your workouts:
YGIG or You Go I Go. This means someone is working and someone is resting. Yes rest people – it isn’t a rude word make the most of it. In a YGIG format the rest is there so you can recover and when it’s you turn, go for it.
Have a sweet week x
Monday
ME Lower |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min -E2MO2M -4sets -LightA1. 3x Snatch Press (behind neck)A2. 3x Snatch JerkA3. 3 x OHS6mins – E2MOM- 3 setsB. OHS x 3 @33×110mins-E2MOM – 5setsC. High Hang Power Snatch x 3 NO MISSES15mins to do 5 “working” setsD. Back Squats x 3-5 @3010 |
8min -E2MO2M – 4sets -BB onlyA1. 3x Snatch Press (behind neck)A2. 3x Snatch JerkA3. 3 x OHS- as form allows6mins – E2MOM- 3 setsOHS/ Goblet squat x 3-5 @33×1 Light as form allows10 mins-E2MOM – 5setsHigh Hang Power Snatch x 3-5 NO MISSES15mins to do 5 “working” setsBack Squats x 5-7 @3010 |
4 Rounds of:3 min work / 1 min rest16 x Alternating Front Rack DB / KB Back Steps32 x Double under*Aim to work at a consistent pace for the movements, start where you finished each round |
4 Rounds of:3 min work / 1 min rest16 x Alternating Front Rack DB / KB Back Steps64 x singles or 1min*Aim to work at a consistent pace for the movements, start where you finished each round |
Tuesday
DE upper |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8mins – E2MOM – 4setsA. Push Press + Push Jerk 2+216mins – E2MOM – 4sets eachODD. Jerk Balance x 3-5Even. Pull Up x 3-5 @ 41×0 (X means as fast as possible) |
8mins – E2MOM – 4setsA. Push Press + Push Jerk 2+216mins – E2MOM – 4sets eachOdd. Power Jerk Balance x 3-5
Even. Feet down pull Up x 3-5 @ 41×0 (X means as fast as possible) |
5 Rounds:7 Push Press (Medium)7 x KB DLHP (Medium)200m Run @ 60% (rear alley)*Our aim here is to use the jog as a recovery to allow work once back to the push press. Choose your weights wisely. |
5 Rounds:7 Push Press (Medium)7 x KB DLHP (Medium)200m Run @ 60% (rear alley)*Our aim here is to use the jog as a recovery to allow work once back to the push press. Choose your weights wisely. |
Wednesday
Energy |
|
Strong |
Fit |
20 minutes rolling EMOMA1 1-4: Hang Clean x 3A2 5-9: Power Clean x 3A3 10-14: Front Squat x 3A4 15-19: Deadlift x 3-5Rest 5mins18mins of E2MO2MComplete 3 rounds (6mins) at each station before moving on. Complete the given reps in 2 minutes and recover the remaining time.B1. Station 1:KB Swing x 10 HeavyBurpee Box Step Over x 10B2. Station 2:KB Deadlift x 10 HeavyAssult Bike x 10 calB3. Station 3:GTOH x 10 (5ea)Row x 10 cal |
20 minutes rolling EMOMA1 1-4: Hang Clean x 3A2 5-9: Power Clean x 3A3 10-14: Front Squat x 3A4 15-19: Deadlift x 3-5Rest 5mins18mins of E2MO2MComplete 3 rounds (6mins) at each station before moving on. Complete the given reps in 2 minutes and recover the remaining time.B1. Station 1:KB Swing x 10 MediumBurpee Box Step Over x 10B2. Station 2:KB Deadlift x 10 MediumAssult Bike x 10 calB3. Station 3:GTOH x 10 (5ea)Row x 10 cal |
Thursday – gymnastics
Friday
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
16mins – E2MOM – 4sets eaA1. Bench Press 30* x 6A2. Rope Chin Up x 6-815mins ofB1: OH KB Walk 1or2 30-60 secB2: Press Up Variations 10-15reps |
16mins – E2MOM – 4sets eaA1. Bench Press 30* x 6A2. Single Ring Row x 6-815mins ofB1: OH KB Walk 1or2 30-60 secB2: Press Up scales please 10-15reps |
10 Rounds or 15mins5 Manmakers DB / KB * no pressout10 Wall Balls*Aim to move consistently with roughly 90 second’s per round |
10 Rounds or 15 mins5 Manmakers DB / KB * no pressout10 Wall Balls*Aim to move consistently with roughly 90 second’s per round |
Saturday
DE lower |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8mins – E2MOM – 4setsA. Power Clean x 3 @ Medium+ NO MISSES8mins – E2MOM – 4setsB. 2 Position Clean x3 @ Medium / Heavy12mins – EMOM – 12 sets3x Front Squat Variations @ Medium |
8mins – E2MOM – 4setsA. Power Clean x 3 @ Medium+ NO MISSES8mins – E2MOM – 4setsB. 2 Position Clean x3 @ Medium12mins – EMOM – 12 sets3-6x Front Squat or 6-10x goblet squats @ Medium |
5 Rounds: YGIG in groups of 3Back Squat x 5 (medium)Assault Bike x 10 Cal*Partner 1 completes both movements before next starts. Go hard and use recovery well |
5 Rounds: YGIG in groups of 3Back Squat x 5 (medium)Assault Bike x 10 Cal*Partner 1 completes both movements before next starts. Go hard and use recovery well |
Sunday
Energy |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
On this Day Practice– TGU x 5 Each side– Thorasic Rolling 60 sec18mins of Strict CindyChin Up x 1-5Press Up x 5-10Run 4oomComplete this @ 60-70%Rest 518min of:YGIG20 x Thruster DB or BB (Light)300m RowAim to complete at 80% with 20 reps unbroken on the thruster. Lose the ego and select wisely. |
On this Day Practice– TGU x 5 Each side– Thorasic Rolling 60 sec18mins of Strict CindyFeet down chin Up / ring rows x 1-5Press Up (scales) x 5-10Run 4oomComplete this @ 60-70%Rest 518min of:YGIG20 x Thruster DB or BB (Light)300m RowAim to complete at 80% with 20 reps unbroken on the thruster. Lose the ego and select wisely. |