CrossFit 3039 - HYDRA MOVEMENT

Tuesdays Training

1/23/2017

PHASE I/2017: OLY

warm up:
complete 3 min of:
muscle snatch x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 3 @ 65%
Full Clean + Jerk x 2 @ 80%+
clean high pulls x 5 @ 85%+
Pendlay Rows x 4 @AHAP

Prehab:
Straddle Pancakes 2 x 10
Jefferson Curls 2 x 10
Hyperextensions 2 x 10

PHASE I/2017: BAS

warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
V Snaps x 20

strength:
complete 4 rounds of:
Pull Ups x 3 @ 5115
A Frame Push Ups x 5
Rest 2min

complete 4 rounds of:
Tuck Planche x 20sec
Front Lever x 20sec
German Hang x 20sec
C2W Floor Angels x 10

complete 4 rounds of:
Muscle Ups x 3
L Sit x 20sec
Shoulder Stand x 20sec
Wall Cuban Rotations x 20reps

Mondays Training

1/22/2017

PHASE 1/2017: LEGS

warm up:
complete 3 Rounds of:
Straddle leg lifts (toes to bar) x 10
Lunges x 20steps
Single Leg Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Deadlifts x 3 @ 80%
Front Squats x 3 @80% w 3s pause

Conditioning
complete 3 Rounds of:
Single leg skipping x 75
Single Leg Balance (eyes closed) x 60sec
NO REST

Prehab
Calf Raises 3 x 15reps (+15s hold)
Lying Cross Stretch 3 x 5 (+15s hold)

Thursdays Legs

1/18/2017

PHASE I: LEGS
warm up:
complete 3 Rounds of:
Jump Prep

Strength:
Broad Jumps 4x 5
Harop Curls 4x 5 (+2s)

Single Leg Calf Raises 4 x 10e.l.
Step Ups 4 x 5 e.l.

Conditioning
15 min of
Double Unders
or
Rebounding
Every 50 reps complete 20 sit ups

Prehab:
Glute Bridge 2 x 10 (+10s)
Active pigeon 2 x 10 (+10s)

Wednesdays Training

1/17/2017

PHASE I: BAS

L1
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Arch Rocks x 20

strength:
complete 4 rounds of:
Pull Ups x 5 @ 3105
Typewriter Push Ups x 5 e.s.

complete 4 rounds of:
OA Active Pulls w 3s pause x 5
Push ups @ 5101 x 7

complete 3 rounds of:
Top Pull Hold x 20s
Seal Walks x 14m

prehab & cool down:
C2F Shoulder dislocs 2 x 10
Dowel Ext-Int Rot drill 2 x 10

Handbalancing and SASS will continue with Coach Joe

Mondays Training

1/15/2017

PHASE 1/2017

LEGS

Warm Up:
complete 3 Rounds of:
Skip x 100
5 x Lunges on each leg
10 x squats
15 x calf raises

Strength:
Front Squat 7 x 3 @ 65%+ w 3 s pause
rest 90sec

Conditioning
complete 5 Rounds of:
Run x 400m (small block)
5 x Harop Curls
10 x Rev. Hypers
15 x calf raises

Prehab:
Glute Bridge 2 x 10 (+10s)
Active pigeon 2 x 10 (+10s)

PHASE 1/2017

HANDSTANDS

Coach Dave is away playing and teaching at APAC and SPIN Fest. Coach Joe will be teaching handbalancing in the meantime.
I'm sure he will have some cool new moves to teach you over the next few weeks.

Have fun Dave!!!!

Thursdays training

1/12/2017

Warm up
complete 3 rounds
Toes to bar x 12
squat hold with barbell on knees x 1min
vsnaps x 12
calf raises x 20

strength
complete 5 rounds of
broad jumps x 5 (mintain a strong average)
reverse hypers x 10
resr 90sec

front rack step ups x 10 on each leg
harop curls x 5
rest 60sec

complete for time
run 1km
row 1km
ride 1km

Week 2: Mondays Training

1/8/2017

LEGS:

warm up:
Run x 1km
complete 2 rnds of :
lunge x 20 steps
Toes to bar x 10

Strength:
RDL 3 x 10 (+10s hold on last rep)
Harop Curls 3 x 7
complete 4 rounds of:
Back Squat x 15 @65%+
Rest 2min

Prehab
Lying Cross Stretch 2 x 10 (+15s)
Active Pigeon 2 x 10(+15s)

2017: PHASE 1

1/2/2017

Phase 1 for the new year begins and its business as usual. I know its the first week back so we will start a bit slower with the strength work and with some extra conditioning to get those extra kilos/ i mean happy cakes and bikkis movin! Dave will take handbalancing as usual

OLY - Lvl I & II

warm up:

complete 15 min of:
Ankle mobility drills
Hip mobility drills
Tx Spine Mobility drills

strength:

complete 5 rounds of:
Deadlift x 5 @70%+
Back Squat x 5 @ 70%+
Overhead Squat x 3 @ 70%+

prehab & cool down:

good morning squat 3 x 5 reps @ 3s pause each rep
Ukranian Deadlift 3 x 5 @3s pause

BAS - Lvl I

warm up:

complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Penguin snaps x 10 reps

strength

complete 4 rounds of:
Pull Ups x 2-5
Ring Dips x 5

complete 4 rounds of:
Partial Pull Up x 5
Box/ Ring Support Hold x 15s
Top Pull Hold x 15s
Ball Slam Burpees x 10

prehab & cool down:

Wall Cubans 2 x 20
Floor Angels 2 x 8

BAS - LvL II

warm up:

complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

strength:

complete 4 rounds of:
Muscle Ups x 5
handstand push ups x 5

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

prehab & cool down:

External Rotations 4 x 8
Floor Angels 4 x 8

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