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CF training program, phase 2, week 7 11/9/17 – 17/9/17

Posted 8th September 2017 by Geoff Stewart

Crossfit
Week 7 of this training phase, Louie, is here. Read more about Louie here.

We have decided in all our knowledge and wisdom (and we have had some great feedback) that we would like to extend this phase and bring those rep numbers down and start to dig into the strength cave and search out some new 1-5 rep maxes. Remember we want to practise and build form on good lifts we don’t practice missed lifts.

A few pointers for this week’s program:

You’ll take note that we have a few E3MO3m rest periods this week. Use the rest wisely, record your lifts and review.

Working sets – when we say working sets, that’s what we mean, working sets. Louie would have you up to 85% of your RPM for the lift and rep range before they even count as working sets. So warm up well don’t waste time.

It’s going to be a massive week x

Monday

ME Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins –  E2MOM – 4sets

a. High Hang Power Snatch + OHS 2 + 2

8mins -E2MOM x 4

B. Snatch x 3 @ 65-75%

15mins – E3MOM – 5sets

C. Back Squat Variations x 1-3. Build weight through sets.

8mins –  E2MOM – 4sets

a. High Hang Power Snatch + OHS / Front squat 2 + 4

8mins -E2MOM x 4

B. Power snatch x 3-5 @ 65-75%

15mins – E3MOM – 5sets

C. Back Squat Variations x 3-6. Build weight through sets.

5 Rounds

3 x Hang Snatch @ Medium Weight

3 x OHS

400m Run

5 Rounds

7 x Double KB Swing or Heavy single @ Medium weight

7 x Double KB Front rack squat

400m Run

Tuesday

 

DE upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins -E2MOM – 4sets

A. Push Press + Split Jerk 2+2- Heavy

16mins – E2MOM – 4sets

Odd. Snatch Grip Press x 5-8 @ 30×0

Even. Ring Chin Up x 5-8 @ 30×0

8mins -E2MOM – 4sets

A. Push Press + power / Split Jerk 3+3 – Medium

16mins – E2MOM – 4sets

Odd. Behind neck Press x 6-9 @ 30×0

Even. Toes down ring Chin Up x 5-8 @ 30×0

18minutes of:

In pairs, One pt 1 complete a round before pt 2 sets off: AFAP

5 Push Press @ Medium weight

10 Burpee

25 DU

18minutes of:

In pairs, One pt 1 complete a round before pt 2 sets off: AFAP

5 Push Press @ Medium weight

10 Burpee

50 singles or 40seconds

Wednesday

                                                                                               Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16minutes – E2MO2M

3 x Power Clean (work up)

6 x Heavy Wall Ball

— 3 min change over —

15 Mins E3MO3M

5 x Back Squat (work up)

10 x Cal Bike

— 3 min change over —

12mins of EMOM – Change exercise each min

1. RFE Split Squat x 10el

2. Straight Leg Sit Up x 10

3. Sled Push x 1 Lap – heavy

4. Hanging Knee Raises x 10

16 minutes – E2MO2M

3 x Heavy KB Swing (work up)

6 x Heavy Wall Ball

— 3 min change over —

15 Mins E3MO3M

5 x Goblet Squat (work up)

10 x Cal Bike

— 3 min change over —

12mins of EMOM – Change exercise each min

1. RFE Split Squat x 10el

2. Straight Leg Sit Up x 10

3. Sled Push x 1 Lap – heavy

4. Hanging Knee Raises x 10


Thursday – gymnastics

 

Friday

ME upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

20mins – E2MOM – 4sets

Odd. Bench Press 4 x 2-3

Even. Weighted Chin Up 4x 2-3

15Mins of

B1: TGU x 5ea side

B2: False Grip Ring Row with a 3 second Pause at top x 8

20mins – E2MOM – 4sets

Odd. Bench Press 4 x 3-5

Even. Toes down Chin Up 4x 3-5 @41X1

15Mins of

B1: TGU x 5ea side

B2: False Grip Ring Row with a 3 second Pause at top x 8

6 rounds:

8 x BW Dip @ 30×0

8 x KB DLHP

–Then–

6 Rounds:

8 Press Ups @ 30×0

8 Double KB Deadlift -heavy

6 rounds:

8 x Press Up @ 30×0

8 x KB DLHP

–Then–

6 Rounds:

8 Banded tricep Extension  @ 30×0

8 KB Deadlift

 

Saturday

DE lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – E2MOM –  4sets

A. Power Clean x 1-3 @ up to 85%

8mins – E2MOM – 4sets

B. Clean 1-3 @ 70-85%

12mins – E2MOM – 6sets

C. Back squat 1-3 – heavy /medium

+

2 Box Jumps For height

8mins – E2MOM –  4sets

A. Power Clean x 2-5 @ up to 85%

8mins – E2MOM – 4sets

B. Clean 3-5 @ 70-85%

12mins – E2MOM – 6sets

C. Back Squat Variations x5 – medium +

+

5 Box Jumps For height

YGIG In Teams of 3:

P1 Completes 1 round of:

3 x Clean @ medium

6 x Front Rack Backward Lunges

9 x Burpees

P2 & P3 follow the leader.

YGIG In Teams of 3:

P1 Completes 1 round of:

3 x Power Clean @ light

6 x Front Rack Backward Lunges

9 x Burpees

P2 & P3 follow the leader.

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min of continual movement:

3 x Turkish Get Ups ea – light

8 x Front Rack Lunges

45 sec Hollow dish

Teams 3 -4 Rounds of:

A1. Row 500m @ 80%

A2. 15 x Med Ball throw to height

A3. Rest 2 mins

Work in groups and follow partner once they get off the rower.

Teams 3-3 Rounds:

B1. Row 250m

B2. 20 Walking Lunges

Rest 2 mins Between Round

Work in groups and follow partner once they get off the rower.

8min of continual movement:

3 x Turkish Get Ups ea – light

8 x Front Rack Lunges

45 sec Hollow dish

Teams 3 -4 Rounds of:

A1. Row 500m @ 80%

A2. 15 x Med Ball throw to height

A3. Rest 2 mins

Work in groups and follow partner once they get off the rower.

Teams 3-3 Rounds:

B1. Row 250m

B2. 20 Walking Lunges

Rest 2 mins Between Round

Work in groups and follow partner once they get off the rower.