CrossFit 3039 - HYDRA MOVEMENT

Thursdays Training

9/28/2016

PHASE 4: LEGS

warm up:
Skip 10min
every stop complete, 5 steps duck walk
and 5 v-snaps

strength:
Complete 4 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Conditioning:
For Time
500 x KettleBell Swings

Prehab:
Lying Cross Stretch x 20 (+20s)
Passive Hang in tuck 2 x 30s

PHASE4: BAS

warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Eccentric Archers x 3
HSPU x 5

complete 4 rounds of:
Muscle up x 2 + L sit to Shoulder Standx 5s each
Ice Cream Makers x 5

Conditioning:
One Arm Push Ups x 7min

prehab & cool down:
Lying Cuban Rotations 2 x 10 @ 3211
Delt raise 2 x 10 @ 3211

Wednesday's Trainng

9/28/2016

WEDNESDAY WOD

pre wod
Work on Turkish Get Ups for 10 min

WOD
Complete 500reps or 30 min whatever comes first
Kettle Bell Swings
Every 3rd min complete 5 x burpees

cool down - 2rnds
lying cross strecth x 10reps
front bodyline hold x 60sec

Tuesdays Training

9/26/2016

PHASE 4: OLY

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

strength:
complete 5 rounds of:
power clean x 3 @ 80%+
push / split jerks x 2 @ 90%
clean high pulls x 5 @ 95%+

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

Mondays Training

9/25/2016

PHASE 4: BAS
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 14m
strength:
Forward Rolls x 10min
complete 4 rounds of:
Pull Ups x 5 @ 5315
HSPU x 5
complete 4 rounds of:
Hindu Push Ups x 10
top Pull Hold x 30s
prehab & cool down:
Floor Angels x 20
Cuban Rotaions @ 8211 x 12

PHASE 4: LEGS
warm up:
complete 3 Rounds of:
duck walk x 20m
Lunges x 20steps
Run x 200m
strength:
Harop Curls 3 x 5
Bulgarian Split Squat 3 x 5
EMOM for 13 min complete:
Back Squat x 3 @ 60/40kg
Broad Jump x 3
Lunge x 3 on each Leg
REST 5 min
then complete
5 min EMOM
60 Skips
10 Sit Ups

Mondays Training

9/18/2016

PHASE 4: BAS
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 14m

strength:
complete 4 rounds of:
Pull Ups x 5 @ 5315
HSPU x 5

complete 4 rounds of:
Hindu Push Ups x 10
Flat Barbell Rows x 10

Side Support to one Arm Push Up x 20reps each side

prehab & cool down:
Floor Angels x 20
Cuban Rotaions @ 8211 x 12

PHASE 4: LEGS
warm up:
complete 3 Rounds of:
Bear Walk x 20m
Lunges x 20steps
Skip x 50reps
Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Back Squats x 3 @80%
Harop Curls x 5 (+10s hold on last rep)

Conditioning
Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16kg

Prehab
Lying CrossStretch x 20reps each side (hold last rep for 20s)

Thursday's Training

9/14/2016

PHASE 4: LEGS
warm up:
Skip 10min
every stop complete, 5 steps duck walk
and 5 v-snaps

strength:
Complete 5 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Conditioning
For Time:
Run x 500
Squats x 50
Run 400
WBS x 40
Run x 300
Lunge 30 steps
Run x 200m
KBS x 20
Run 100m

PHASE 4: BAS
warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Pull Ups x 3 @ 6317
Strict press x 5 @70%

complete 4 rounds of:
Shoulder Stand x 15-20sec
Ice Cream Makers x 5

Conditioning:
Max Pull Ups+ Push Ups in 10 min

prehab & cool down:
Cuban Rotations 2 x 6 @ 8211

Mondays Training

9/11/2016

Phase 4: LEGS
warm up:
complete 3 Rounds of:
Row x 250m
Lunges x 20steps
Skip x 50reps
Single Leg Glute Bridge x 10reps (+10s Hold)

strength:
Complete 4 rounds of
Back Squats x 4 @75%
Harop Curls x 5 (+10s hold on last rep)

Conditioning
Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16kg

Prehab
Hyperextensions x 7 (+10s hold on last rep)

PHASE 4: 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 7 @ 5315
Rest 2min
complete 4 rounds of:
HSPU x 5
Rest 2min
Muscle Ups x 15min

prehab & cool down:
Floor Angels x 20
Cuban Rotaions @ 8211 x 12

September 08th, 2016

9/8/2016

Handstands with Dave in the AM and Noon

WOD:
pre-wod
complete 5 rounds of:
Farmers Carry x 100m
Row x 200m
lunge x 20steps
wod: HELEN
3 RFT
400 meter run
KBS x 21
Pull ups x 12

Phase 4: Thursdays Training

9/7/2016

LEGS
warm up:
complete 3 rounds of:
Skip 15 min
every stop complete, 5 squats and 5 lunges

strength:
Complete 5 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Conditioning
As a pair complete for time:
Air Squats x 200
Lunges x 100
Box Jumps x 50
Run 800m

Cool Down
Middle Split hold x 2 min

Phase 4: Mondays Training

9/4/2016

PHASE 4: LEGS
warm up:
complete 3 Rounds of:
Run x 400m
Leg Swings (lateral +front/back) x 20 each (40 in total on each leg)

strength:
Complete 5 rounds of
Back Squats x 7 @70%
One leg GM x 7 (+15s hold on last rep)

Conditioning
Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16

Prehab
Hyperextensions x 7 (+10s hold on last rep)
Reverse Hyper Extensions x 7 (+10s Hold on last rep)

PHASE 4: BAS
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 5 rounds of:
Pull Ups x 5 @ 5315
Strict Press x 5@ 70%

complete 4 rounds of:
False Grip Pull Up x 5
ring push ups x 5

Muscle Ups x 10min

prehab & cool down:
Floor Angels x 20
Cuban Rotaions @ 8211 x 12

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