CrossFit 3039 - HYDRA MOVEMENT

Thursdays Training

5/31/2017

LEGS
warm up:
Skip 10min
every stop complete, 5 steps duck walk
and 5 vsnaps

strength:
Complete 5 rounds of
Front Squat @60% x 5 w 5s pause
Jefferson Curls on wall (no wt) x 10

Conditioning
Complete for time
Lunges x 50 in total
Row x 500m
Bear Walk x 100 Steps
Row x 500m
Squats x 50
Double Unders x 50/ Singles x 150

UBS
warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 20reps
Scoop Rocks x 50

strength:
complete 4 rounds of:
Muscle Ups x 3+

complete 4 rounds of:
Mi Hook x 5
Front Support x 20sec

complete 4 rounds of:
Wall Climbs x 5
Delt Raises x 10

Prehab/ Cooldown:
Complete 3 rounds of
Powell Raises x 5 each arm
Pressing Retraction-Protraction x 10

WEDNESDAYs training

5/30/2017

WOD
5 mins amrap
7kb swings
3 wall walks
2 mins rest

5 min amrap
10 box jumps
10 push ups
2 mins rest

5min amrap
6 pistols
2 pull ups

PHASE 2: UBS

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Side to Side Line Roll x 10

strength:
Complete in 20 min AMRAP
Rope Climbs x 5m/ Rope Pulls x 3 each side
HSPU x 5

Complete 4 Rounds of:
Russian Dips x 5
Skin the Cat + Pull Up x 3-5+3-5

Complete 3 Rounds of:
Toes to bar x 12
Seal Walks x 14m

prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws x 10

Tuesdays Training

5/29/2017

PHASE 2: OLY

warm up:
complete 3 rounds of:
muscle clean x 5
Over Head Squats x 5
Power Snatch + Snatch Press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
Power Snatch x 5
Heaving Snatch Balance x 3

EMOM 13 min
Power Clean and Jerk x 2 @70%+

Prehab
Eccentric Pulls 2 x 10 @5111
Straddle Pancake 2 x 10 (+10s)

Mondays Training

5/28/2017

PHASE 2: UBS

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Side to Side Line Roll x 10

strength:
Complete in 20 min AMRAP
Rope Climbs x 5m/ Rope Pulls x 3 each side
HSPU x 5

Complete 4 Rounds of:
Russian Dips x 5
Skin the Cat + Pull Up x 3-5+3-5

Complete 3 Rounds of:
Toes to bar x 12
Seal Walks x 14m

prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws x 10

PHASE 2: LEGS

warm up:
complete 3 Rounds of:
Calf Raises x 20
Toes to bar x 10
hindu push ups x 10

strength:
Complete 5 rounds of:
Good Morning Squat x 5 @40/30kg
Harop Curls x 5

complete 4 Rounds of:
Ukranian Deadlifts x 10 @24/16kg
Single leg calf raises x 15

Prehab/ Cool Down
Fig 4 Lifts 3 x 10
Middle Split 3 x 45sece

Sunday WOD

5/27/2017

WOD
Complete for time:
10 back squats (60/40kg)
10 Box jump overs ( 24/20’’ box)
10 Wall Ball Shots (20/14 lbs)
200M RUN
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
200M RUN
10 Wall Ball Shots (20/14 lbs)
10 Box Jump overs (24/10’’ box)
10 back squats (60/40kg)

Saturdays Oly

5/26/2017

PHASE 2: OLY

warm up:
complete 3 rounds of:
muscle clean x 5
front squat hold x 20sec
strict press x 5

strength:
power clean + Jerk 4 x 3 @ 65%

EMOM for 13 min
Power Snatch x 3 @ 60%+

Clean Grip Heavy Pulls 5 x 5
Clean Grip Barbell Rows 3 x 10

prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
Hyperextensions 3 x 10reps

Fridays WOD

5/25/2017

pre-wod
complete 5 rounds of:
Row x200m
Farmers Carry x 50m
lunge x 20steps

wod: HELEN's little sister
5 RFT
200 meter run
KBS x 12
Pull Ups x 6

Thursdays Training

5/25/2017

Phase 2: UBS

warm up:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 20reps
Scoop Rocks x 50

strength:
complete 4 rounds of:
Muscle Ups x 3+

complete 4 rounds of:
Mi Hook x 5
One Arm Push Ups x 5 e.s

complete 4 rounds of:
Handstand Shoulder Taps x 30sec
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 3 rounds of
Powell Raises x 5 each arm
Pressing Retraction-Protraction x 10

PHASE 2: LEGS

warm up:
Row x 500m
Then 3 rounds of
Bulgarian Split Squats x 10 (+10s)
Hip Circles x 20

strength:
Complete 5 rounds of
Back Squat @75% x 4 w 5s pause
Active Pigeon x 5(+10s)

EMOM for 12 min
Walking lunges x 12 steps
Sit Ups x 12
Air Squats x 12
Finish each round in 40sec

Prehab
Single Leg GM 2 x 10 (+10s)
Single Leg Calf Raises 2 x 10(+10s)

Wednesdays Training

5/23/2017

PHASE 2: UBS
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 14m
strength:
Complete in 20 min
Archer Pull Ups x 10reps
HSPU x 20
Complete 4 Rounds of:
Rope Climbs x 5m/ Rope Pulls x 3 each side
L sit to Sh Stand x 3 w 3 s pause
Complete 3 Rounds of:
Skin the cat x 5
Toes to bar x 6
prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws 2 x 10

WOD
22min EMOM
1. 15 x Sit Ups
2. 15/10 cal row

cool down
lying cross stretch 2 x 10

Tuesdays Training

5/22/2017

PHASE 2: OLY

warm up:
complete 3 rounds of:
muscle clean x 5
Over Head Squats x 5
Power Snatch + Snatch Press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
Power Snatch x 5
Heaving Snatch Balance x 3
Snatch Grip Heavy Pulls x 3 @ 3s pause
Bent Over Barbell Rows x 5

Prehab
Cuban Rotations 2 x 20
Straddle Pancake 2 x 10 (+10s)

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