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CF training program, phase 3, week 6 – 6/11/17 – 12/11/17

Posted 3rd November 2017 by Geoff Stewart

Crossfit

Welcome to Week 6 of this new monostructural training phase. Read more about it.

Week 6 and it only seems like yesterday I was talking about heavy breathing and introducing you to Murph (have you all read the newsletter…..?) So we seem to have learned a lot during this phase, not all of it comfortable but all of it useful – if nothing else it’ll make a good story over a cocktail. We, your coaching staff, are always impressed with the work ethic and commitment you folks show and are always impressed that even though we have been going longer and doing monostructural work, people still are getting stronger. Training theory (and some coaches) tell us this shouldn’t be happening but the proof is in the metaphorical pudding and we are baking some super pudding. Smash this week please folks, show it no mercy and add the custard and/or cream in spoonfuls x

Monday

Lower / Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip paused DL @ knee x1

Snatch high pull x1

Snatch x1

OHS x1

8min – E2MOM -4sets

B. Cluster Snatch1,1,1 @ 75%+

8min E2MOM -4 sets

C. Back squats 4×3,3,3, ME (21X1) @70%

24min -With a partner – Steady and consistent

6x4min windows

Run 400mtrs

in remaining time alt movements with partner

10x RKB swings

10x KB clean n press (5ea)

10x KB squats

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip paused DL @ knee x1

Snatch high pull x1

 Power snatch x1

OHS x1 -as form

8min – E2MOM -4sets

B. Power snatches x3 @ 70%+

8min E2MOM -4 sets

C. Back squats 4×6 (21X1) @70%

24min -With a partner – Steady and consistent

6x4min windows

Run 400mtrs

in remaining time alt movements with partner

10x RKB swings

10x KB clean n press (5ea)

10x KB squats

Tuesday

 

Upper / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12mins E2MOM -6sets

A. Odd. OH press / push press 3×3+3@30X0

B. Even. Weighted Pull ups x3

Part B: 10mins of

C1:  HSPU x5-10 or x5 (5sec eccentrics)

C2: Horizontal ring rows with weight x10-15

27min 3min work 3min rest

20x Push press @45/30kg

10x Over bar burpess

Row max cal in remaning time

Half class working half class resting.

12mins E2MOM -6sets

A. Odd. OH press / push press 3×3+3@30X0

B. Even. Toes down pull ups 3×10-12

Part B: 10mins of

C1:  Piked HSPU x5-10 or x5 (5sec eccentrics)

C2: Horizontal ring rows x10-15

30min 3min work 3min rest

20x Push press – Manageable

10x Over bar burpess

Row max cal in remaning time

Half class working half class resting.

Wednesday

 Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15 mins – YGIG – (working with a partner YGIG

A1. Clean n press (heavy Unbroken) x5

A2. Strict Pull ups x5

Rest 5 mins

32min EMOM – Teams 4

1.Deadlifts x5 @110 / 80

2. Alt lunges 20 or40sec @ BW

3. UB T2B x5 -7

4. Air squats 30 or 40sec

15 mins – YGIG – (working with a partner YGIG

A1. Power clean n press (medium Unbroken) x5

A2. Ring rows x10

Rest 5 mins

32min EMOM – Teams 4

1.Deadlifts x5 @ -manageable

2. Alt lunges 20 or40sec @ BW

3. UB V sits x5-7

4. Air squats 30 or 40sec


Thursday – gymnastics

 

Friday

Upper / pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12 min -E2MO2M -6sets

Odd. Chin ups ME 

Even: Flat bench press 6 x 5,5,5,3,3,3 @1010

10Mins of:

B1: Rev grip BB rows 12-15

B2: Dips 12-15

8 rounds each alternating rounds with your partner

DU x60

Air squats x40

Press ups x20

Pull ups x10

12 min -E2MO2M -6sets

Odd. Chin ups ME 

Even: Flat bench press 6 x 6 @1010

10Mins of:

B1: Rev grip BB rows 12-15

B2: Press ups 12-15

8 rounds each alternating round with your partner

Singles x120 (60sec)

Air squats x40

Press ups x20 -Scaled

Pull ups x10 -Scaled

Saturday

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min EMOM – Build weight through sets

Clean warm up

Clean high pull x1

High hang power clean x1

Clean x1

Push jerk x1

12 mins E2MOM – 6sets

Power clean x3 -build weight through sets

Working in a team of 3

Run 400 mtrs

Squats Cleans x90 (1 rep each) @ 60/45

Run 400mtrs

Thrusters x60 (1 rep each) @ 60/45

Run 400 mtrs

Power cleans n press (1 rep each) @ 60/45

8min EMOM – Build weight through sets

Clean warm up

Clean high pull x1

High hang power clean x1

Clean x1

Push jerk x1

12 mins E2MOM – 6sets

Power clean x3 -build weight through sets

Working in a team of 3

Run 400 mtrs

Squats Cleans x90 (1 rep each) @ Manageable

Run 400mtrs

Thrusters x60 (1 rep each) @ Manageable

Run 400 mtrs

Power cleans n press (1 rep each) @ Manageable

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min – Steady

10x KB swings – medium

10x press ups

10x walking lunges -take you KB with you

10x ring rows

working with a Partner – work your way through the below with equal reps / cals.

100/70x Calorie Bike or Rower

100x DB GTOH – Medium

100x Box Jump Overs (24/20)

100x Pull-Ups

100x Box Jump Overs (24/20)

100x DB GTOH – Medium

100/70x Calorie Bike or Rower

8min – Steady

10x KB swings – medium

10x press ups

10x walking lunges -take you KB with you

10x ring rows

working with a Partner – work your way through the below with equal reps / cals.

100/70x Calorie Bike or Rower

100x DB GTOH

100x Box Jump Overs (20/16)

100x Pull-Ups

100x Box Jump Overs (20/16)

100x DB GTOH

100/70x Calorie Bike or Rower