CrossFit 3039 - HYDRA MOVEMENT

Tuesday's Training

5/30/2016

PHASE 3: LEGS
warm up:
complete 15 min of:
lunges x 10reps
skips x 100reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
bulgarian split squats x 7 reps on each leg
harop curls x 6 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
back squat holds @ 30sec
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

PHASE 3: OLY
warm up:
complete 15 min of:
muscle snatch x 5
overhead squat x 10
klokov press x 5
strength:
complete 5 rounds of:
power clean x 5 @ 70%
push / split jerks x 3 @ 75%
back squats x 5 @ 72.5%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min

Mondays Training

5/29/2016

PHASE 3: BAS
warm up:
complete 3 rounds of:
Push Ups x 10, Ring Rows x 10
fin push ups x 10reps,
scapula push ups x 10reps
strength:
complete 4 rounds of:
typewriter pull ups x 2-3 reps each side
handstand push ups x 5
complete 4 rounds of:
mixed grip bar pull ups x 3 each arm
ring dips x 5-8
prehab & cool down:
wall cuban rotations x 2min
flloor cuban slides x 2min

PHASE 3: LEGS
warm up
complete 15 min of:
lunges x 10reps
skips x 100reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
bulgarian split squats x 7 reps on each leg
harop curls x 6 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
back squat holds @ 30sec
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

Saturday's Training

5/27/2016

PHASE 3: OLY
warm up:
complete 15 min of:
muscle clean x 5
overhead squat x 10
sots press x 5
strength:
complete 5 rounds of:
power snatch x 5 @ 65%
strict press x 5 @ 70%
front squats x 3 w 2s pause @ 70%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min

Tuesday's Training

5/27/2016

Phase 3: BAS Refer to Monday's training
PHASE 3: OLY
warm up:
complete 15 min of:
muscle snatch x 5
overhead squat x 10
klokov press x 5

strength:
complete 5 rounds of:
power clean x 5 @ 65%
push / split jerks x 3 @ 70%
back squats x 5 @ 70%

prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min

Wednesday's Training

5/27/2016

PHASE 3: WOD
warm up:
complete 15 min of:
overhead squat x 5
back squat x 10
arching active hang x 15sec
strength:
complete 5 rounds of:
pull ups x 7reps
push ups x 14
squats x 21
double unders x 28reps (x 3 if you are doing singles)
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221

PHASE 3: SASS
warm up:
complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
tuck planche holds x 20sec
tuck lever x 20sec
complete 4 rounds of:
hanging l-sit holds x 20sec
ring support hold x 20sec
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

Friday's Training

5/26/2016

PHASE 3: WOD
warm up:
complete 15 min of:
400m Run
Air squats x 20
Ring Rows x 15
conditioning
complete a 20min amrap of
kettlebell swings x 50
toes to bar x 40
bear walk x 30steps
5 burpees emom
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221

PHASE 3: SAS
warm up:
complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
l-sit press x 20s
v-sit hang x 20sec
complete 4 rounds of:
overhead barbell walk x 100m
one arm active hang x 20sec
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

Thursday's Training

5/26/2016

PHASE 3: BAS
warm up:
complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
muscle ups x 3-5reps / pull ups x 5 reps
handstand push ups x 5 / dips x 8 reps
complete 4 rounds of:
l-sit to shoulder stand x 5
l-sit to pull up x 5
prehab & cool down:
wall cuban rotations x 2min

Mondays Training - Phase 3 Begins

5/24/2016

BAS: Phase 3
warm up:
complete 3 rounds of
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
archer pull ups x 2-3 reps each arm
handstand push ups x 5
complete 4 rounds of:
uneven bar pull ups x 3 ach arm
ring push ups x 5
prehab & cool down:
wall cuban rotations x 2min

LEGS: Phase 3
warm up:
complete 15 min of:
lunges x 10reps
skips x 50reps
duck walk x 10 reps on each leg
strength:
complete 4 rounds of:
bulgarian split squats x 7 reps on each leg
harop curls x 5 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
back squat holds @ 30sec
prehab & cool down:
active pigeon 2 x 10reps

Benchmarks Phase 2

5/15/2016

The time for benchmarking has arrived. Benchmarking week starts on Monday 16th May, 2016 and yes it will go for the whole week. The table below lists the benchmarks by day so you can plan/ make excuses/ catch up accordingly. Training outside of Benchmarking (if you have caught up) will continue as normal. So if you have particular injuries or issues that do not let you benchmark, that will be taken into consideration and you will be given strength/ prehab/ rehab work for the day!
If you have any questions please feel free to call/tex/email me. I will see you at the box

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Snatch 1 RM	Max Hang	Strict Press	Row 1km	Handstand Hold	50 Burpees	Mobility
Front Squat 1 RM	Scoop Hold	Clean and Jerk 1RM	Front Split	Middle Split	Catch Up	Catch Up
Row 500m	Arch Hold	Back Squat 1RM	Run 100m	Deadlift 1RM	-	-
-	Pull Ups	Push Ups	-	Row 2km	-	-
-	Run 2km	Run 800m	-	-	-	-

Thursday's Training

5/11/2016

PHASE 2 LEGS
Warm Up:
Squat Therapy x 10min (work 5 reps at a time with a 5s hold till you reach the wall)

Strength:
Complete 4 Rounds of:
1a) Bulgarian Split Squat x 5
1b) Harop Curls x 5

Complete 5 Rounds of:
2) Broad Jumps x 10

Conditioning:
Complete for time: (15 min Cut off)
10-9-8-7-6-5-4-2 reps on
Squats
Lunges on each Leg
Push Ups

PHASE 2 BAS
Warm Up:
1) Complete 3 Rounds of:
a) Wrist Flexion Raises x 10reps
b) Scap Push Ups x 10
c) Arching Active Hangs x 5

2) Complete 3 Rounds of:
a) Pull Ups x 3-5
b) Protracted Push Ups x 5-8

Strength:
3) Complete 4 rounds of:
a) Archer Pull Ups x 2-3
b) Strict Press x 5@ AHAP

4) Complete 4 Rounds of:
a) Ring Dips (can Scale to box dips) x 5
b) L Sit Hang to Front Lever x 5

5) Complete for time 10min Cut off:
10-8-6-4-2 reps on
One Arm Push Ups

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