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CFH Training Plan 24/08/2015 – 30/08/2015

Posted 23rd August 2015 by Josh Schouten

Week 6 of 16 Olympic Lifting and Russian Squats

COACHES COMMENT: 

Congratulate to all of the members who took part in The London Box Battles last weekend at CrossFit Thames.  We had a full turnout of 30 athletes competing in all levels (group A,B and C).   As a young box, 2.5years old, we can certainly hold our own in local CrossFit community, we certainly have some super fit people amongst us.

The atmosphere at CrossFit Thames was fantastic and all of the members shared tips, encouragement and motivation with each other.  Ignoring that Callum falling of a box and Darren nearly had a heat attack on the pull-up bar, it was fantastic to see the quality of movement and level of fitness from everyone.  A lot of work and time goes into the organisation of these events and its a great feeling to see so many people getting involved and enjoying the opportunity to compete is CrossFit the sport.   I’m very proud of every one who too apart, stay tuned for the final round of 2015.

On another note, we have setup a customer survey to gather constructive feedback from you.  We know there are loads of things we are doing well and we appreciate that there are certain areas where we need to improve. Please take a minute to complete the survey and share you feedback with us.

 

RECOMMENDED WEEKLY READING:

Just Fly Sports:  Can Stretching Really Make you a Better Athlete? The Truth Behind Static Stretching and Power Development – Static stretching is one of the most hotly debated topics in sport, and is one that coaches and athletes either rigidly support or fight.  There is a lot of black and white mentality when it comes to the topic, not to mention hair-splitting, so the goal of this article is to clarify the big picture as much as possible.  We’ll also give some basic recommendations.

GMB: How to Work on the Basics of Bodyweight Exercise – Again, the fundamentals aren’t a specific exercise or even a way of training, but they are specific to what you need for the exercises and skills you’d like to perform. In general the best way to begin building the basic components of strength is by starting with the weakest link of the movement. Build up that weakest link, then move on the next weakest until you strong all the way through.

Strength Sensei: Don’t Chew Gum – Dr. George Goodheart, an American chiropractor who defined the field of “Applied Kinesiology” more than 50 years ago, discovered a neurological link between muscle performances of the jaw and hip muscles, ie. the more tension in the jaw area, the more tension in the hip area because the nervous system controls these two areas partially coupled together. In strength training and with all sports in which running and sprinting play major roles, the hip muscles – especially the posterior chain – are crucial. Constant gum chewing can therefore lead to a loss of hip mobility and a reduced power output of the Posterior Chain – which increases the potential for injuries and makes you slower.

Strength Sensei: Why Soy Milk is a Con Job – The truth about Soy and how it is evil

BarbellShrugged: How to fix your Jerk: Tall Jerk – This movement might be totally new to you, but it’s a great way to learn proper arm drive so that you can drop under the barbell more quickly when receiving the jerk. It can also help you split your feet faster and more accurately, which will certainly help you to jerk more weight overhead

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme


MONDAY 24/08/2015

— GET WARM —

Warm-up Series (10min):

3 Rounds of:

3 Snatch Long Pull , bar does not touch the body

Reinforce the proper upper body mechanics of the turnover

+3 Pressing Snatch Balance

Develop a sense of position for the snatch,  and an active stretch. 

+3 Scarecrow Snatch

Speed of the 3rd pull and turnover of the bar

+ 3 High Hang Snatch,

Correct position and balance, speed under the bar 

+3 Hang Snatch, bar at knee cap

Develop better force production in the extension and more aggressiveness in the pull 

— GET LIFTING —

25min to complete:

Working in pairs for part A and B.  Partner 1 performs repetitions on the odd minute and partner 2 performs repetitions on the even minute.

Technique dictates the weight: Only increase weight if technique is perfect, and you held the bottom of each OHS 

PART A. 10min E2MOM (5 rounds) of:

1 High Hang Snatch – bar in the power position

+2 Hang Snatch, bar at knee cap (2sec pause in the bottom)

PART B. 8min E2MOM (4 rounds) of:

[3-4] Hang Snatch High-pull, from the knee cap  @ 30-40% of 1RM Deadlift

1. START: weight must be in the balls of the feet in the hang position.

2. PULL: Accelerate the bar upward aggressively with violent leg and hip extension, keeping the bar close to the body.  The movement should be directly vertically with a focus on extending the body upward

3. SHRUG: The shoulders should be shrugged up somewhat after the completion of leg and hip extension.The arms are not engaged in the movement, but remain relaxed in extension.

4. EXTENSION: The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

The hang snatch pull can be used to focus on the final extension of the pull, to reduce the loading on the legs and back for recovery purposes, or for practice of positioning and balance.

— GET STRONG —

PART C. Russian Squats: Week6: Day1 (15min to complete):

Performance & Sport:

 5 Rounds of: 2 Back Squat 3010 @90% of working max

Functional

4 Rounds of: 5 Front Squat 3010 @80% of working max

Movement:

3 Rounds of: 8 Front Squat 3010 @70% of working max

— GET FIT —

PART D. “Your New Best Friend”

3RFT of:

21 OH (weightplate) Walking Lunges [P:25/20, S:20/15, F:15/10, M:Technique]

15 GTOH [P:25/20, S:20/15, F:15/10, M:Technique]

9 Burpees on weight plate*

*Place you hands on the edge of the weight plate as you jump into the push-up position.  When you jump up you must jump on top of the weight plate.

Post time to whiteboard

WOD GOAL: CV-Fitness/ Speed / Balance / Coordination / Agility – This is one of those WODS that looks easy on paper.  All of these movement are going to be working hips and shoulders, be pepared for the burn!


TUESDAY 25/08/2015

— GET WARM —

Warm-up Series (10min):

3 Rounds of:

3 Push-Press, from front

Teaching dip and drive, heels should lift off the ground

+ 3 Pause Jerk Drive

The jerk drive strengthens the dip position and trains the explosiveness of the transition and upward drive. If done correctly, it can also train and reinforce the proper balance and dip position for the jerk and strengthen the posture.

+ 3 Tall Split Jerks

Helps with aggressiveness, timing, speed under the bar and accuracy in the jerk.  

+ 3 Split-Jerks to Knee

Teaching balance between the feet in the split position rather than overloading the front leg.

— GET LIFTING —

PART A. 12min E2MOM (6 rounds) of:

1 Pause Jerk Dip

+ 2 Split Jerks to Knee

PART B. 12min EMOM of:

Station 1: :30sec Halting Pull-ups (3sec pause in each position)

1. Chin over bar

2. Eccentric: Top of head touching the bar

3. Dead Hang

4. Concentric: Top of head touching the bar

[Scale: Eccentrics with halting posoitons, jump back to the top of the pull-up]

Station 2: :30sec Wall Facing Wall Runs [Scale: Wall Facing Handstand Holds]

Station 3: :30sec Front Line Body Drill (iso holds)

— GET FIT —

11min “Jumping Gymnastics”

PART A. 3min AMRAP

5 Box Jumps 20inch

5 Muscle-ups  [Scale: Jumping Burpee Pull-ups / Burpees to target]

PART B. 3min AMRAP of:

5 Box Jumps 24inch

5 Strict handstand push up [Scale: Feet on box, p-bar inverted press, push-up, incline push-up]

PART C. 3min AMRAP of:

5 Box jump 30inch

5 Strice Pull-ups [Scale: 10 Ring Rows]

*Rest 1 minute between each 3 minute AMRAP

Post total rounds and reps to whiteboard

WOD GOAL:  Speed / Accuracy /  Agility / Power / Strength / Coordination – Take you time with the box jumps as they get higher each round.  This will come down to your gymnastics ability and body weight strength.   


WEDNESDAY 26/08/2015

— GET WARM —

Warm-up Series (10min):

3 Rounds of:

3 Clean long pull, bar does not touch the body

 Reinforce the proper upper body mechanics of the turnover

+ 3 Front Squat, 2sec pause in the bottom of each

Teaching the correct receiving position

+3 Scarecrow Cleans

Speed of the 3rd pull and turnover of the bar

+ 3 High Hang Clean, 2sec pause in the bottom of each squat

Correct position and balance, speed under the bar

+3 Hang Cleans, bar at knee cap

Develop better force production in the extension and more aggressiveness in the pull 

— GET LIFTING —

25min to complete:

Working in pairs for part A and  B.  Partner 1 performs repetitions on the odd minute and partner 2 performs repetitions on the even minute.

Technique dictates the weight: Only increase weight if technique is perfect, and you held the bottom of each squat

PART A. 10min E2MOM (5 rounds) of:

1 High Hang Clean – bar at power position

+2 Hang Clean, bar at knee cap (2sec pause in the bottom of each Clean

PART B. 8min E2MOM (4 rounds) of:

 3 Halting Clean Dadlifts (3sec pause mid-thigh and then back to the floor) @100-120% of 1RM Clean

1. START/PULL: We are not finishing the pull.  This is slimply the first pull to mid-thigh, pauseing for 3sec and then taking the bar back to the floor. KEEP THE WEIGHT FORWARD ON THE BALLS OF YOUR FEET  UNTIL THE BAR PASSES THE KNEES.

2. PAUSE/HANG POSITION: The shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the HEELS than the balls of the feet but with FULL FOOT contact on the floor.

PART C. Russian Squats: Week6: Day2 (15min to complete):

Performance & Sport:

6 Rounds of: 4 Front Squat 3010 @80% of working max

Functional

5 Rounds of: 7 Front Squat 3010 @70% of working max

Movement:

4 Rounds of:  10 Front Squat 3010 @60% of working max

— GET FIT —

PART D. “SQUAT SQUAT SQUAT”

5min AMRAP of:

10 Air Squats

5 Power Cleans [P:80/55kg, S:75/50kg, F:50/35, M: Technique] [Scale: Hang power clean]

2min Rest

5min AMRAP of:

5 Air Squats

3 Squat Cleans  [P:80/55kg, S:75/50kg, F:50/35, M: Technique] [Scale: Hang power clean]

WOD GOAL: Strength / Power / Speed/ Agility/ CV-Fitness – The first 5min is going to be sweet!  The second round with the squat cleans is not going to be so sweet.  Take full advantage of the first round and work quickly.  In the 2min of rest aim to take deep breaths and recover as much as possible, break the squat cleans into singles and work though these at a stead speed.


THURSDAY 27/08/2015

— GET WARM —

Wrist warm-up

4-Way Wrist Stretch:

1. Fingers forward

2. Fingers to the side

3. Finger back

4. Back of hands on the floor

Wrist Strength/Mobility

Perform the following movements is a push-up position with knees on the floor:

1. Rocking Wrists – bend the arms as you rock back on your wrists

2. Wrist Push-ups – back of the hands on the floor

3. First Knuckle push-ups – Alternate by going up onto the left kuckle and then the right knuckle before going down on both

4. Finger tip push-ups – staying in the push-up position straighten you wrist by going up onto the fingers. Again do it one hand at a time.

Scapular Activation

Work in partners YGIG 3 rounds of:

10 Hangining Scapular circles

— GET GYMNASTIC STRONG —

30min to complete:

3 Rounds of (12min):

[4-10] Hands Rotation Ring Pull-ups /Jumping pull-ups 3sec eccentric /  Partner Assisted Ring Pull-ups

start with palms facing you then rotate them away as you pull up to the rings

[4-10] Pause Ring Dips with External Lockout 22×2 / Dip on Dip Stations / Pause RIng Push-ups w/ external rotation

[3-5] Swing to L-Sit/Tuck 5sec holds on P-bars/KB

:60rest

3 Rounds of:  (12min):

[8-10] Straight Inverted to Tuck Rolling Chin-ups / Inverted Tuck Roll to Chin / Jump to Inverted roll down to feet on floor

[8-10] Jumping Dips / :30-:45sec Ring Lockout Holds

[6-8] Jump to Shoulder Stand on P-bars

— GET FIT —

For quality:

3 Rounds of:

10 KB Jefferson Curls hold [Load as technique allows]

5 Strict TTB

10 KB Windmills 5RH/5LH

WOD GOAL:  Flexibility / Coordination / Balance – this WOD is for quality and not for time.  Work on quality repetitions and correct form


FRIDAY 28/08/2015

— GET WARM —

Warm-up Series (10min):

3 Snatch Long Pull , bar does not touch the body

Reinforce the correct upper body mechanics of the turnover

+3 Pressing Snatch Balance

Develop a sense of position for the snatch,  and an active stretch. 

+ 3 Heaving Snatch Balance  (practice lowering the bar behind the neck and catch it with soft knees)

Develops strength in the receiving position for the snatch with the elements of speed, timing and precision 

+ 3 Snatch Sots Press

 Helps improve snatch receiving position mobility in the ankles, hips, thoracic spine and shoulders

— GET STRONG —

30min to complete:

Working in pairs for part A, B and C.  Partner 1 performs repetitions on the even minute and partner 2 performs repetitions on the odd minute.

Technique dictates the weight: Only increase weight if technique is perfect.

10min E2MOM (5 rounds) of:

1 Snatch push press

+2 Heaving Snatch Balance*

* The feet do not move in the heaving snatch balance, they start and finish in the squat width

10min E2MOM (5 rounds) of:

1 Power Snatch

 + 2 Snatch from floor [Scale: Hang Snatch from the knee cap]

6min E2MOM (3 Rounds) of:

3 Halting Snatch Deadlift +  Snatch Pull from mid-thigh (pause 3sec at mid -thigh, finish with BIG SHRUG) @45-55% of 1RM Deadlift 

1 rep is deadlifting the bar from the floor, pausing at mid-thigh for 3 secounds and then finishing with a snatch pull from this position.  Drive straight up into tripple extension with relaxed arms and a BIG SHRUG.

— GET FIT —

In teams of two, partners alternate complete sets to complete 5 sets each of:

5 Overhead Squats [P:60/45kg, S:50/35kg, F:40/25kg, M:Technique]

15 RKBS [P:32/24kg, S:24/20kg, F:20/16kg, M:Technique]

30 DU [Scale: 3:1 Single skips]

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

Post total number of rep to Whiteboard

WOD GOAL:  Strength/ Balance / Coordination / Agility / Speed / Power – This one shouldn’t take very long. Its a steady sprint!  Take you time to complete the OHS unbroken and then go to town on the swings and double-unders.  You will have time to recover while your partner takes over.


SATURDAY 29/08/2015

— GET WARM —

 Hip Mobility – Coach choice

— GET STRONG —

PART A. Russian Squats: Week6: Day6 (15min to complete):

Performance & Sport:

5 Rounds of: 2 Back Squat 3010 @85% of working max

Functional

4 Rounds of: 5 Back Squat 3010 @75% of working max

Movement:

3 rounds of: 8 Back Squat 3010 @65% of working max

PART B. 10min EMOM:

odd min: 5 Vertical Depth Jumps – stand on a 20inch box and step of the box.  As soon as you hit the ground try to jump as high as you can.

even min: 5 Stationary Forward Bounds – From a standing start jump as far forward as you can with 1 jump.  Turn around and see if you can jump back the same distance.

— GET FIT —

“Tag Team Barbara +2”

7 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Work in pairs to complete 7 rounds of Barbara.  Only one athlete can be working at a time.

Post time to the whiteboard

WOD GOAL:   Stamina / Endurance / CV-Fitness /  Coordination / Strength – work as a team to keep moving through the repetitions.  Break them in to smaller sets and don’t go to failure.  


SUNDAY Momentum Movement 30/08/2015

— GET FLEXIBLE  —

Wrist mobility and Strength

4-Way Wrist stretch

– fingers forward, to the side, back, back of hands

3 Rounds of:

Wrist push-ups (fist to back of hand)

level 1: Wall Wrist Walks on wall

level 2: Wall Wrist Walks with 45* Hollow lean agains the wall

level 3: Kneeling Wrist Walks

level 4: Wrist Walks

3 Rounds of:

First Knuckle Push-ups  (knucle to palm)

level 1: First Knuckle Push-ups on wall

level 2: First Knuckle Push-ups with 45* Hollow lean agains the wall

level 3: Kneeling First Knuckle Push-ups

level 4: First Knuckle Push-ups

Banded Shoulder flexibility:

– Faceing away from rig overhead stretch

– Banded straight arm lateral raises

– Banded Tricep stretch

– Banded bully stretch

– Banded Lat stretch

— GET BALANCE + MOBILITY —

The aim is to work on your alignment for the handstand.  You need to be able to complete the reuired sets and times before you can progress to the next level:

Level 1: Head Stand (3 x :60sec hold)

Level 2: Elbow Stand  (3 x :60sec hold)

Level 3:  Front Line Body Drill with weighted bar  (5 x :30sec hold)

Level 4: Back Line Body Drill weighted (5 x :30sec hold)

Between each set perform:

[10-12] Pronated shoulder dislocates with stick, weighted

[10-12] Supinated shoulder dislocates with stick, weighted

Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if your range of motion is limited. As you train this over one or more programming blocks, your body will naturally adapt.

— GET RING STRENGTH —

Below the Rings:

Inverted to Rolling Tuck Chin (3 sets of 8-10 controlled reps with chin over rings)

Inverted Tuck to Back Leaver (3 set :30sec hold in back leaver)

Inverted Tuck to german hang (5-6 quality reps)

Above the rings

Ring Support hold (3x :30-45sec in support with external rotation]

Ring Push-ups (3 sets of 8-10 reps with external lockout)

Jumping Ring Dips (3 sets of 8-10 controlled reps)

Strive Ring Dips (3 sets of 6-12reps with external lockout)