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CF training program, phase 4, week 1 – 13/11/17 – 19/11/17

Posted 10th November 2017 by Geoff Stewart

Crossfit

Welcome to Week 1 of this new Deadlift and bench press training phase ANDY.

Here we go again into yet another training phase. To start with i’ll get the normal stuff out the way. As you know, Crossfit is a GPP (general physical preparedness) program which means we try and balance and juggle lots of training stimuli in one program. Saying that, in this phase our emphasis is on the grunt work and getting your strength up on your deadlift and bench press. We hope you’re all prepared for some new aches and pains. In our world we like to view these new aches as adaption to a new training stimulus. Be ready….

This week you’ll need to change your mental game again – we have some longer rest periods and a return to some tempo training (the tempo is there for a reason – please follow it) with the emphasis on building some hypertrophy and base for the following weeks.

Squeeze hard. x

Monday

Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

A. 16min to complete 

A1: Rack Pull 5 x 6-8 @20×1 :30

A2: FFE Split Squat 5 x8-10 @ 40×0 :120

B. 12min to complete 

B1: Good Morning 4 x 6-8 @ 40×0 :30

B2: 1 Sided Farmers Carry 4 x 50m :90

A. 16min to complete 

A1: Rack Pull 4 x 6-8 @20×1 :30

A2: FFE Split Squat 4 x8-10 @ 40×0 :120

B. 12min to complete 

B1: Good Morning 4 x 6-8 @ 40×0 :30

B2: 1 Sided Farmers Carry 4 x 50m :90

4 rounds or 12mins:

1 Arm KB Swing x 12ea – Heavy

1 Arm KB Squats x 16

1 Arm KB Walking Lunge x 24 steps

*Steady and consistent please time your rounds and watch your rest period

4 rounds or 12mins:

1 Arm KB Swing x 12ea – medium

1 Arm KB Squats x 16

1 Arm KB Walking Lunge x 24 steps

*Steady and consistent please time your rounds and watch your rest period

Tuesday

 

Upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16min Complete 

A1: 30* Incline Bench Press 5 x 6-8 @ 40×0 :30

A2: Powell Raise 5 x 8-10ea@ 40×0 :90

12min Complete 

B1: Seated BB Press 4 x 6-8 @ 30×1 :30

B2: Knee Up Ext Rotation 4 x 8-10ea @ 30×0 :90

WOD

7 rounds or 20mins of:

5 HSPU – Scale as needed

5 MU

20 DU

* with this WOD if your unable to complete all movements please scale down as your skill level requires

16min Complete 

A1: 30* Incline Bench Press 5 x 6-8 @ 40×0 :30

A2: Powell Raise 5 x 8-10ea@ 40×0 :90

12min Complete 

B1: Seated BB Press 4 x 6-8 @ 30×1 :30

B2: Knee Up Ext Rotation 4 x 8-10ea @ 30×0 :90

WOD

8 Rounds

7 Press Ups

7 Chin Ups -Strict

40 Singles

* with this WOD if your unable to complete all movements please scale down as your skill level requires

Wednesday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10min – 4 Rounds Every 2:30

OHS x 3 @ 33×0 – Medium

RKB Swing x 8 – heavy

Rest 2min to switch round

10min – 4 Rounds Every 2:30

Power Snatch x 3 – Medium

Wall Ball x 8 – heavy

Rest 2min to switch round

10min – 5 Rounds Every E2MO2M

Back Squat x 10 – medium

Assault Bike x 10cal

Rest 2min to switch round

10min – 5 Rounds Every E2MO2M

Bulgarian Split Squat x 8el – medium DB

Run 200m

10min – 5 Rounds Every 2:30

4 Rounds Every 2:30

OHS x 3 @ 33×0- as form allows or 3x front squats

RKB Swing x 8 – heavy

Rest 2min to switch round

10min – 4 Rounds Every 2:30

Power Snatch x 3

Wall Ball x 8

Rest 2min to switch round

10min – 5 Rounds Every E2MO2M

Back Squat x 10 -medium

Assault Bike x 10cal

Rest 2min to switch round

10min – 5 Rounds Every E2MO2M

Bulgarian Split Squat x 8el – Light DB

Run 200m


Thursday – gymnastics

 

Friday

Upper / pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min to complete 

A1: RDL 4 x 8-10 @ 40×0 :60 – Medium

A2: Walking Lunge 4 x 12-16 @ 30×0 :60

8mins to complete – don’t rush

B1: Seal Walk 4 x 1 Lap

B2: Side Bend 4 x 20ea

Teams of 3 YGIG:

5 rounds

Deadlift 110/80 x 5

Assault bike x 12/15

* follow the leader style all do DL then all do Bike

12min to complete 

A1: RDL 4 x 8-10 @ 40×0 :60 –Light (form)

A2: Walking Lunge 4 x 12-16 @ 30×0 :60

8mins to complete – don’t rush

B1: Seal Walk 4 x 1 Lap

B2: Side Bend 4 x 20ea

Teams of 3 YGIG:

5 rounds

Deadlift 100/75 x 5

Assault bike x 12/15

* follow the leader style all do DL then all do Bike

Saturday

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16min to complete 4

A1: Standing BB Press (forehead) 4 x 6-8 @ 30×0: 60

A2: Paused Pull Up 4 x 4-6 @ 30×1 :90

12min to complete 

B1: 1/2 Kneeling DB Press 4 x 8-10 @ 40×0 :30

B2: 1 Arm Ring Row 4 x 8-10ea @ 40×0 90

5 Rounds or 15 mins

12 x Push Press 45/30

12 x Box Jump

12 x burpee

16min to complete 

A1: Standing BB Press (forehead) 4 x 8-10 @ 30×0: 60

A2: Toes down Paused Pull Up 4 x 4-6 @ 30×1 :90

12min to complete 

B1: 1/2 Kneeling DB Press 4 x 8-10 @ 40×0 :30

B2: 1 Arm Ring Row 4 x 8-10ea @ 40×0 90

5 Rounds or 15 mins

12 x Push Press 30/15

12 x Box Jump step down

12 x burpee

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12-minute rolling EMOM:

Min 1: KB Squat Clean x 10 – Manageable UB

Min 2: Box Jump x 5

Min 3: Bike x 10cal

Rest 3min to reset

12-minute rolling EMOM:

Min 1: Mu / Pull Up x 3/5

Min 2: Wall Ball x 10

Min 3: Down Up (weighted DBs) x 10

Rest 3min to reset

16 minute rolling E2MO2M:

Dip x 8-10

300m Run / Row

12-minute rolling EMOM:

Min 1: Kb Squat Clean x 10

Min 2: Box Jump x 5

Min 3: Bike x 10cal

Rest 3min to reset

12-minute rolling EMOM:

Min 1: Mu / Pull Up x 3/5

Min 2: Wall Ball x 10

Min 3: Down Up x 10

Rest 3min to reset

16 minute rolling E2MO2M:

Press ups x 8-10

300m Run / Row