Sort by tags

CF training program, phase 2, week 9 25/9/17 – 1/10/17

Posted 22nd September 2017 by Geoff Stewart

Crossfit
Week 9 of this training phase, Louie, is here. Read more about Louie here.

Can you believe week 9 is with us already? It only seems like yesterday I was introducing you to Louie’s tattoos and waxing lyrical about dynamic and maximal effort. Well the final week is here and we are looking for you to top it off with an extra few kilos on the bars, a bit more a dynamic effort when called for and of course working hard and having fun in your WODs.

On Sunday you have a choice of doing Helen and / or Jackie. I’m saying and/or as these should be testing WODs: balls to the walls – so have you got enough in the tank for both?

Power to you all x

Monday

ME Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Part A: (8 mins)

E2MOM x 4

High Hang Power Snatch + OHS 2 + 2 -Heavy

Part B: (8 mins)

E2MOM x 4

Snatch x 3 @ 65-75%

Part C: (15 mins)

E3MOM x 5

Back Squat Variations x 1-3

Part A: (8 mins)

E2MOM x 4

High Hang Power Snatch + OHS (goblet squats) 2 + 6

Part B: (8 mins)

E2MOM x 4

Power snatch x 3-5 @ 55-65%

Part C: (15mins)

E3MOM x 5

Back Squat Variations x 3-5

3 Rounds

3 mins work : 2 min Rest

KB Snatch (medium) x 5 each side

Single KB  Thruster (medium) x 7 each side

Burpee x 10

* Aim to work Consistently in the rounds. Recored the reps each round and hit the same. Work evenly and repeat is the aim of the game.

3 Rounds

3 mins work : 2 min Rest

Single KB  Thruster (medium) x 5 each side

Single Arm Kb Swing (medium) x 10 each side

Burpee x 10

* Aim to work Consistently in the rounds. Recored the reps each round and hit the same. Work evenly and repeat is the aim of the game.

Tuesday

 

DE upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Part A: (8 mins)

E2MOM x 4

 Push Press + Split Jerk 2+2 -Heavy

Part B: (16 mins)

 E2MOM x 4

A: Snatch Grip Press x 5-8 @ 30×0

A2: Ring Chin Up x 5-8 @ 30×0

Part A: (8 mins)

E2MOM x 4

 Push Press + Push / Split Jerk 2+2

Part B: (16 mins)

 E2MOM x 4

A: Snatch Grip Press x 5-8 @ 30×0

A:2 Toes down Ring Chin Up x 5-8 @ 30×0

5 mins Rounds:

7 x Push Press (medium)

14 x DU

Rest 3 mins

5 mins Rounds:

7 x Man Makers  (medium)

14 x Wall Balls ( medium)

* Half start on set 1 and set 2 switch after the 3

5 mins Rounds:

7 x Push Press (light – medium)

28 x singles /40sec skipping

Rest 3 mins

5 mins Rounds:

7 x Man Makers  (light – medium)

14 x Wall Balls ( medium)

* Half start on set 1 and set 2 switch after the 3 mins rest.

Wednesday

                                                                                               Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Part A -16 minutes rolling E2MO2M

3-5 x Power Clean 

6-8 x Heavy Wall Ball

— 3 min change over —

Part B: 15 Mins E3MO3M

5 x Back Squat (work up)

10 x Cal Bike

— 3 min change over —

Part C: – 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

4. Hanging Knee Raises x 10

Part A -16 minutes rolling E2MO2M

3-5 x Heavy KB Swing 

6-8 x Wall Ball

— 3 min change over —

Part B: 15 Mins E3MO3M

5 x Goblet Squat (work up)

10 x Cal Bike

— 3 min change over —

Part C: – 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

4. Hanging Knee Raises x 10


Thursday – gymnastics

 

Friday

ME upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Part A: (20 mins)

E2MOM x 4

A: Bench Press  4 x 2-3

B: Chin Up  4 x 2-3

Part B: 15Mins of

B1: TGU x 5 ea side- heavy

B2: False Grip Ring Row w 3 second Pause x 8

Part A: (20 mins)

E2MOM x 4

A: Bench Press  4 x 3-5

B: Toes down Chin Up  4 x 5-7

Part B: 15Mins of

B1: TGU x 5 ea side

B2: False Grip Ring Row w 3 second Pause x 8

4 rounds for time:

Persain Press Ups x 10

1 Arm OH Walking Lunge x 20 (change hand each round)

Pull Up x 5

KB Swing x 10 (Heavy)

4 rounds for time:

Scaled Persain Press Ups x 10

OH Walking Lunge x 20

Toes down Pull Up x 5

KB Swing x 10 (Medium – Heavy)

 

Saturday

DE lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – E2MOM 4sets

A. Power Clean x 1-2 @ up to 85%

Part B: (8 mins)

E2MOM x 4

2x Clean @ Heavy

12mins – E2MOM – 3set each

Odd. 3 x Back Squat  – heavy

Even. 2 x Box Jumps For height

8mins – E2MOM 4sets

A. Power Clean x 1-2 @ up to 85%

Part B: (8 mins)

E2MOM x 4

2 x Clean @ Medium

12 mins – E2MOM – 3set each

Odd. 5 x Back Squat

Even. 3-5 x Box Jumps

For 16 mins:

Complete 2 rounds of:

5 x Clean (squat / power)

5 x STOH

5 x Front Squat

Once you have completed 2 rounds your partner completes 2 rounds. Choose a weight you can move consistently with great movements. No compromises or egos needed.

For 16 mins:

Complete 2 rounds of:

5 x Power Clean (bar)

5 x Push Press (bar)

5 x Goblet Squat (heels elevated)

Once you have completed 2 rounds your partner completes 2 rounds. Choose a weight you can move consistently with great movements. No compromises or egos needed.

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Helen

400m

21 Swing 24/16

12 Pull Ups

Or / both

Jackie

1000m Row

50 Thrusters 20 /15

30 Pull Ups

At the beginning of the phase we tested Helen / Jackie. In today’s session, we will complete both of these workouts. Depending on which workout you tested at the beginning of the phase (9 weeks ago complete this first. There is 10 mins between these workouts so load of time to rest and recover. For testing purpose, we should test while fresh.

Helen

400m

21 Swing 24/16

12 Pull Ups

Or

Jackie

1000m Row

50 Thrusters 20 /15

30 Pull Ups

At the beginning of the phase we tested Helen / Jackie. In today’s session, we will complete both of these workouts. Depending on which workout you tested at the beginning of the phase (9 weeks ago complete this first. There is 10 mins between these workouts so load of time to rest and recover. For testing purpose, we should test while fresh.