CrossFit 3039 - HYDRA MOVEMENT

Wednesdays training

2/28/2017

L1
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms (no push up) x 14m

strength:
Complete 5 rounds of
Pull Ups x 3 @5115
Hindu Push Ups x 7

Complete 4 Rounds of:
Hanging L Sit x 30sec
Pressing L Sit x 30sec

Complete 3 Rounds of:
Toes to Bar x 10
Push Ups x 10

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

L2
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms with push ups x 14m

strength:
Complete 5 rounds of
Cyclical Pull Ups x 5
A Frame Push Ups x 7

Complete 4 Rounds of:
shoulder stand to L Sit x 5
c2w Handstand hold x 45sec

Complete 3 Rounds of:
Toes to Bar x 10
Pull Ups x 5

prehab & cool down:
DB side lying ext rot 4 x 8 @ 4020
DB Side lying Delt raise 4 x 8 @2020

L3
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Seal Walks x 14m

strength:
Complete 3 rounds of
Cyclical Pull Ups x 3
Handstand Push Ups x 3

Complete 4 Rounds of:
Muscle Ups x 2-3
Ring Dips x 2-3
L Sit x 5s
Shoulder stand x 5s
Inverted Hangs x 5s
Back Lever x 5s
German Hang x 5s
Front Lever x 5s
Pull Ups x 2

prehab & cool down:
DB side lying ext rot 4 x 8 @ 4020
DB Side lying Delt raise 4 x 8 @2020

tuesdays training

2/27/2017

PHASE 1/2017: OLY WEEK 8
warm up:
complete 5 rounds:
muscle snatch x 5
Klokov press x 5
Half Moons x 10

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
Snatch x 2 @ 80%+
Clean and Jerk x 1+2 @ 80%
panda pulls x 5 @ 95%+
Front Squat x 30sec @ 50%+

prehab & cool down:
Jefferson Curls 2 x 10
RDL 2 x 10
Lying Cross Stretch 2 x 10

Mondays Training

2/26/2017

PHASE 1/2017: LEGS - WEEK 8
warm up:
complete 3 Rounds of:
Calf Raises x 20
Back to Wall Squat Hold x 60sec
bodysurfing x 60sec

strength:
Front Squats 5 x 3 @ 75%
Harop Curls 5 x 5

conditioning
Deadlift - Burpee ladder @65%
10-9-8....1 reps
e.g. perform 10 x deadlifts followed by 10 bar facing burpees (jump over the bar). Then 9 deadlifts followed by 9 burpees till you hit 1 rep on both.

prehab - work with a partner
Hypers 2 x 10
Reverse Hypers 2 x 10
Body Surfing 2 x 60sec

thursday's Training

2/22/2017

PHASE 1/2017: LEGS

warm up:
Skip 10min - every stop complete 20 scoop rocks
then, Back to floor Lying stretch x 20 (+20s)

strength:
Complete 5 rounds of
Deadlift x 5 @ 75%
Calf Raises x 20

Complete 5 rounds of
Bulgarian Split Squat x 5
Harop Curls x 5

conditioning:
Complete for time
Row x 500m
Air Squat x 50
Row x 500m

Wednesdays training

2/21/2017

PHASE 1/2017: WEEK 8 UPPER BODY STRENGTH
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 14m

strength:
Complete 5 rounds of
Pull Ups x 3 @3117
Hindu Push Ups x 7

Complete 4 Rounds of:
Hanging L Sit x 30sec
Pressing L Sit x 30sec

Complete 3 Rounds of:
90 Degree Pull Up Hold x 30sec
Toes to bar x 12

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

PHASE 1/2017: WEEK 8: UPPER BODY STRENGTHS L2
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:
Archer Pull Ups x 3 @ 3113
Ring Dips x 5 @ 3315

complete 4 rounds of:
Skin the Cat 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

Mondays Training

2/19/2017

PHASE 1/2017: WEEK 8 LEGS
warm up:
complete 3 Rounds of:
Calf Raises x 20
Bent Leg Lifts x 15
bodysurfing x 60sec
Baby Pistols x 5 on each leg

strength:
Deadlift 5 x 3reps 60%+ @7-1-0-1
Bulgarian Split Squat 5 x 5reps
Harop Curls 4 x 5

prehab - work with a partner
Hypers 2 x 10
Reverse Hypers 2 x 10
Body Surfing 2 x 60sec

Fridays WOD

2/16/2017

pre-wod

complete 3 rounds of:
Scap Pulls x 10
Toes to bar x 20
Squat x 30

wod:

HELEN
3 RFT
400 meter run
KBS x 21
Pull ups x 12

post wod:
good morning squat 3 x 10 reps @ 20/15kg
Hyperextensions 3 x 10reps

Thursday's training

2/15/2017

PHASE 1/2017: LEGS
warm up:
Skip 10min
every stop complete, 5 x inchworms

strength:
Deadlift 4 x 8
Back Squat 4 x 8

conditioning:
50 burpees or 5 min whichever comes first

prehab:
Lying Cross Stretch x 10 (+10s hold)
Lying Cross Leg Slides x 10 (+10s hold)

Wednesdays training

2/14/2017

PHASE 1/2017: WOD

pre wod
Work on Turkish Get Ups for 15 min

WOD
'Half CINDY'
Complete a 10min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Air Squats

REST 3 min, then

13 min EMOM
3 x Power Snatch @ 60%
Every successful set, move up by 2.5-5kg

PHASE 1/2017: UPPER BODY STRENGTH

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Bent Leg Lift x 20
Scap Push Ups x 20

strength:
Complete 5 rounds of
Pull Ups x 3 @3117
Hindu Push Ups x 7

Complete 4 Rounds of:
Hanging L Sit x 30sec
Pressing L Sit x 30sec

Complete 3 Rounds of:
90 Degree Pull Up Hold x 30sec
Toes to bar x 12

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

tuesdays training

2/13/2017

PHASE 1/2017: Week 7 OLY

warm up:
complete 5 rounds
muscle clean 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 @ 80%+
push / split jerks x 2 @ 90%
panda pulls x 5 @ 95%+

prehab & cool down:
Jefferson Curls 2 x 10
RDL 2 x 10

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