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CFH Training Plan 14/03/2016 – 20/03/2016

Posted 13th March 2016 by Josh Schouten

Week 4 of 5 CrossFit Open Time

COACHES COMMENT:

The hardest part about body weight training is learning to master your body weight.  Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight! (read more…)

RECOMMENDED WEEKLY READING:

LiveLearnEvolve.com: 10 Painful Obvious Truths Everyone Forgets too Soon – You know how you can hear something a hundred times in a hundred different ways before it finally gets through to you? The ten truths listed below fall firmly into that category – life lessons that many of us likely learned years ago, and have been reminded of ever since, but for whatever reason, haven’t fully grasped.

StrengthSensei.com: Five Things You Should Know About Sugar Consumption Five facts about sugar consumption you should know that might change how you view the world’s sweetest addiction

Bretcontreras.com: How Femur Length Affects Squat Mechanics – A greater relative femur length leads to greater forward lean.

Catalystathletics.com: Why Weightlifters Should Front Squat With a Closed Fist Instead of Two Fingers – you need to understand the front squat is a developer of the stabilizer strength needed in the shoulders, arms, upper back, and chest that are required to hold a heavy clean in the proper position

Sott.net: Movement awareness: How listening to our bodies can change our lives – By being aware of your body movements you can increase your intelligence, alter your mood on demand, and improve your communications to others.


MONDAY 14/03/2016

— GET WARM [10min]—

Warm-up:
20m Bear Walks

-Grab a bar-

8 Strict OHP
:30sec hold downward dog – stretch the shoulders
8 Push-Press
:30sec switch between FLR and downward dog
8 Push-Jerks
:30sec hold downward dog

— PART A. [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 15min to complete 3 Rounds of: YGIG Shoulders-to-overhead. Working in pairs both athletes will raise the bar above their heads. Athlete 1 will then perform 3rep while athlete 2 holds the bar over head. Then athlete 2 will person 3rep while athlete 1 holds their bar overhead. Continue for a total of 12reps each.Round 1: [3.3.3.3] Top-to-Top Strict Press @60% of strict press

– rest 3min –

Round 2:
[3.3.3.3] Top-to-Top Push-Press @60% of Push-Press

– rest 3min –

Round 3:
[3.3.3.3] Top-to-Top Power Jerk @60% of Power Jerk
*Top-to-top, the rep starts and finishes with the bar overhead.
PART A. Same as Competitor PART A. Same as Competitor 

— PART B. MAP5 [33min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART B. MAP5 [33min]:
Working in teams of 3.
Complete 3 Rounds each of:3 minute AMRAP:
2 Muscle-ups
6 Burpees
45 DU
+
Rest walk 3 minutes
+
500m Row @85%
+
Rest walk 3 minutes

0-3min
P1: Starts on 3min AMRAP
P2: Starts on Row
P3: Start on rest

3-6min
P1 and P2 Rest
P3 starts on 3min AMRAP

min 6-9
P1: Row
P2: 3min AMRAP
P3: Rest

min 9-12
P1 and P2 rest
P3: Row
PART B. MAP5 [33min]:
Working in teams of 3.
Complete 3 Rounds each of:3 minute AMRAP:
3 Strict Pull-ups + 3 Strict Dips
6 Burpees
45 DU
+
Rest walk 3 minutes
+
500m Row @85%
+
Rest walk 3 minutes
PART B. MAP5 [33min]:
Working in teams of 3.
Complete 3 Rounds each of:3 minute AMRAP:
6 Ring Rows + 6 Push-ups
6 Burpees
45 DU [90 Single Skips]
+
Rest walk 3 minutes
+
400m Row @85%
+
Rest walk 3 minutes

TUESDAY 15/03/2016

— GET WARM [10min]—

Warm-up:
8 RLDS8 Tall Muscle Cleans8 High Hang Power Cleans8 Mid-Hang to High Hang Pulls (POSITION POSITION POSITION, KEEP THE KNEES BENT)8 Mid-Hang Power Cleans8 Short Pulls (Mid-shin to Knee), keep the weight on the balls of your feet8 Power Cleans

— PART A&B. [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 9min E3MOM working in pairs, Athlete 1 will perform 4 TnG Power Cleans while athlete 2 rests. Then athlete 2 will person 4 Tng Power Cleans while athlete 1 rests. Continue for a total of 3 sets (i.e 12reps).min 0-3: [4.4.4] TnG Power Cleans Cluster @65% 1RM

min 3-6: [4.4.4] TnG Power Cleans Cluster @70% 1RM

min 6-9:[4.4.4] TnG Power Cleans Cluster @75% 1RM

PART B. 10min EMOM of:
odd min: 5 Front Squats @ best weight in A.
even min: [8-10] 2xKB Push Press
PART A. 9min E3MOM same as Competitor PART A. 9min E3MOM
min 0-3: [4.4.4] Hang Power Cleans

min 3-6: [4.4.4] Hang Power Cleans

min 6-9:[4.4.4] Hang Power Cleans

PART B. 10min EMOM of:
odd min: 5 Front Squats from Rack
even min: [8-10] 2xKB Push Press

— PART C. Alactic Power[25min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART C. Alactic Power [25min]
Working in teams of 5 and take it in turns to complete rounds.  As soon as one athlete finishes a round the next athlete starts.  Complete PART I and immediately start PART II.

PART I. 4 Rounds of:
5UB Hang Power Cleans (build per round)
100m Row Sprint
+
Rest walk 3 minute

PART II. 4 Rounds of:
5UB Thrusters (build per round)
:20sec AirFit Sprint
+
Rest walk 3 minute

*note these rounds are at 95% effort and should take less than 30sec to complete
PART C. Alactic Power [25min]
Same as Competitor
PART C. Alactic Power [25min]
Same as Cmpetitor

WEDNESDAY 16/03/2016

— GET WARM —

Warm-Up:
Deadlift Tekkers with empty bar- Add a light weight to the bar-5 Deadlifts – focus on shifting the weight to your heels and feeling the hamstrings before bending the knees5 Deadlifts from floor to knee height – break the ground by extending the knees, the angle of the hips remains the same5 Deadlifts – focus on snapping the bar, twisting towards you little fingers to create tension in upper back and to help keep the chest up5 Deadlifts – Keeping the chin tucked, neutral spine position


— PART A. [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 15min E3MOM of:
[5-7] Conventional Deadlift
PART A. 15min E3MOM of:
[8-10] Conventional Deadlift
PART A. 15min E3MOM of:
[10-12] Conventional Deadlift


— PART C. MAP4 [32min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART B. MAP4 [32min]
Working in teams of 3, take it in turns to complete 5 rounds of (2min work, 2min rest, 2min work, 2min rest): 2min ARMAP of:
500m Row – moderate to tough
Max burpees over erg in remaining time
+
-Rest walk 2min –
+
2min AMRAP of:
10 Wall Balls (heavy)
10 AKBS (heavy)
+
-Rest walk 2min –

P1: Start on the rower
P2: Starts on Wall Balls /KBS
P3: Start on the rest
PART B. MAP4 [32min]
Same as Competitor
PART B. MAP4 [32min]
Working in teams of 3, take it in turns to complete 5 rounds of (2min work, 2min rest, 2min work, 2min rest):2min ARMAP of:
400m Row – moderate to tough
Max burpees over erg in remaining time
+
-Rest walk 2min –
+
2min AMRAP of:
10 Wall Balls
10 RKBS
+
-Rest walk 2min –

THURSDAY 17/03/2016


— GYMNASTIC HANDSTAND PROGRESSIONS—

Shoulder Warm-up & Mobility (10min) PART A. 2-3 Rounds of:
A1. 10 Shoulder Pass throughs form the front
A2. 10 Shoulder Pass throughs from the back
* Repeat with +2.5kg (arms MUST remain straight before adding weight)
Activation & Mobility (15-20min) Part B. 1 Round of each:
B1. Elbow Plank Posterior Pelvic Tilts (PPT) 10reps
– shoulder are stacked on top of elbows and not behind, eyes are directly over your hands
– rotate the pelvis between PPT to anterior pelvic tilt, learn to control your hips
B2. FLR PPT
– forward leaning rest as far forward as possible
– maintain hollow body position with PPT
B3. Supine PPT
– do not allow the legs or head to lift off the ground
– squeeze glutes and quads

Part C. 12min EMOM of:
min 0, 3, 6, 9: :30sec Back Body Line Drill with stick (2.5kg plate)
– start in a V-up position and then lower into the back body line
– extend the legs into line, bend you knees if you can not get the legs to be 5-10cm off the floor
– hold stick with shoulder width grip
– lower back MUST stay pressed into the floor and head on the floor
min 1, 4, 7, 10: :30sec Front Body line Drill with stick
– hold stick with shoulder width grip
– contract your butt and abs and tilt your pelvis forward to take your stomach off the floor
– nose/ribs/thighs/feet stay on the floor
– lift stick off the floor with elbows locked (a wider grip makes this easier)
min: 2, 5, 8, 11 :30sec hold Chest to Floor Stretch
– “Start by stacking your hips right on top of your knees about 4 feet away from the wall. Place your hands 2 feet off the ground (knee level high). Slowly push your chest to the ground without moving your hands. Your hips may move slightly forward. Hold for 30 seconds.”
Handstand & Back Lever Progressions (20min)
Do not progress to the next
goal until you can successfully
complete them in order.Spend 20mins performing AMRAP of
handstand and then lever progressions.
Switch back and forth between the two exercises.
PART D. Handstand Progressions Phase 1
Goal 1: Headstand Hold 5 x :60sec holds
Goal 2: Forearm Headstand Hold 5 x :60sec holds
Goal 3: Wall Facing Handstand holds 5 x:30sec holds
– Nose and Toes Touching the wall
– Do not allow the lower body to arch
– Hands are 1-3: off the wall 
Goal 4: 30reps Handstand Wall Runs (shoulder taps) 5 x 30reps
Goal 5: Wall Facing Handstand Alignment 5 x:60sec holds
– Nose and toes touching the wall
– Do not allow the lower body to arch
– Wrist are touching the wall
Goal 6: 60reps Handstand Wall Runs (shoulder taps) 5 x 60reps
Goal 7: Forearm Supported Handstand 5 x :60sec hold
Goal 8: Chinese Handstand (bar in rack) 5 x :60sec hold
Goal 9: Partial Wall Handstand Reps 5 x 5reps on each leg
– no hold, balance while taking one leg off the wall and then the other is one rep
Goal 10: Partial Wall Handstands 10sec Hold 5 x 10sec hold
– this one has a 10sec hold when both legs are off the wall
PART D. Back Lever Progressions Phase 1
Goal 1: Skin the Cats on the pull-up bar 5 x 3UB reps
Goal 2: Tuck Back Lever Hold 5 x :30sec
Goal 3: Adv. Tuck Back Lever Hold 5 x :30sec
Goal 4: Single Leg Straight Back Lever Holds 5 x :30sec
Goal 5: Straddle Back Lever Holds 5 x :30sec
Goal 6: Full Back Lever Holds 5 x :30sec
Goal 7: Straddle Back Lever lowers 5 x 5reps
Goal 8: Full Back Lever lowers 5 x 5reps
Core and Mobility (10min) PART E. 3 Rounds of:
E1. Straddle Walks 10 + 10sec pause at top position
– sit on an Reebok step at the prefered if you can not do this on the floor
– place your hands between your legs and lean forward, pushing yourself to a standing straddle position and taking your hands off the floor/step.
– no knee bend ZERO!
– complete every rep by sitting upright at the bottom and by holding the straddle at the top between reps
– on the last rep hold the straddle position for 10sec
E2. V-Ups Pass Through with small bands 10-12reps

FRIDAY 18/03/2016

— GET WARM —

Warm-up 2 Rounds of:
8 Snatch Grip RDLS8 Tall Muscle Snatch8 High Hang Power Snatch8 Mid-hang to high hang pulls, POSITION POSITION POSITION8 Mig-Hang Power Snatch8 OHS8 Scarecrow Snatch – speed under the bar8 Mid-Hang Snatch8 Segmented Snatch

— PART A. [15min] —

CrossFit Competitor

Sport Performance

Health & Fitness

Work in pairs and take it in turns to complete:
PART A. 12 E2MOM (6 sets) of:
1 High Hang Power Snatch
1 Mid Hang Power Snatch
1 Segmented Squat Snatch, with 3sec pause at the knee
PART A. 12 E2MOM (6 sets) of:
1 High Hang Power Snatch
1 Mid Hang Power Snatch
1 Mid Hang Squat Snatch
PART A. 12 E2MOM (6 sets) of:
2 High Hang Power Snatch
2 Mid Hang Power Snatch

— PART B. CP-Battery [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART I. 12min EMOM of:
2 TnG Power Snatch (build each round)

-then 3min rest-

PART II. For time
6-5-4-3-2-1reps of:
Front Squat @85%
Strict HSPU
High Box Jumps
Strict Pull-ups

* This is a CP-Battery workout and designed to be heavy.  The aim of the workout is to break the reps up and to take rest.  If you complete this workout in less than 10min it was not heavy enough.
PART I. 12min EMOM of:
2 TnG Power Snatch (build each round)

-then 3min rest-

PART II. For time
6-5-4-3-2-1reps of:
Front Squat @75%
STOH (same weight as FS)
High Box Jumps
Strict Pull-ups
PART I. 12min EMOM of:
2

-then 3min rest-

PART II. For time
12-10-8-6-4-2reps of:
Front Squat (from rack so its heavy)
Press-ups
Box Jumps
Ring Rows

SATURDAY 19/03/2016

— GET WARM [10min]—

Get Warm:

Warm-up CrossFit Open 16.4 Movements

— PART A. [?] —

CrossFit Competitor

Sports Performance

Health & Fitness

WORKOUT PREP FOR 16.4
Move through some rounds of the workout

— PART B.  —

CrossFit Competitor

Sports Performance

Health & Fitness

CrossFit Open 2016 16.4

SUNDAY 20/03/2016

— GET WARM [10min]—

Get Warm: 
Push-up Tekkers
:30sec FLR on Ring, RTO
3-8 Ring Push-ups, RTO
:30sec Ring Lockout Support Hold (RTO is possible), protract the shoulder bladed
:3-8 Ring Dips  (Jumping eccentric ring dips)
10 Air Squats
Squat stretching
10 Air Squats
Back squat Tekkers

— PART A&B. [30min] —

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 15min E3MOM of:
[5-7] Back Squats, 3010

PART B. 10min EMOM of:
odd min: [6-8] Ring Dips + RTO
even min: [6-8] 2xKB B/O Rows
PART A. 15min E3MOM of:
[8-10] Back Squats, 3010

PART B. 10min EMOM of:
odd min: [3-5] Ring Dips + RTO
even min: [6-8] 2xKB B/O Rows
PART A. 15min E3MOM of:
[10-12] Back Squats, 3010

PART B. 10min EMOM of:
odd min: [6-8] Ring Push-ups + RTO
even min: [6-8] 2xKB B/O Rows

— PART C. MAP6 [20min] —

CrossFit Competitor

Sports Performance

Health & Fitness

PART C. Work in Partners YGIG rounds:
5rounds each of:
1 Round of Cindy
( 5 Pull-ups
10 Push-ups
15 Air Squats)
+
200m Run

* You are aiming to complete a round in sub 2min.
PART C. Work in Partners YGIG rounds:
Same as Competitor
PART C. Work in Partners YGIG rounds:
5rounds each of:
1 Round of Mrs Cindy
( 5 Ring Rows
10 Push-ups [Incline Push-ups]
15 Air Squats)
+
200m Run

* You are aiming to complete a round in sub 2min.