CrossFit 3039 - HYDRA MOVEMENT

Straight Arm Wednesday

6/28/2016

WOD
Complete 7min of each for 7 reps
Kettlebell Windmills
Under overs

The wrestler meets CrossFit
Complete 30min AMRAP
Pull Ups x 5
Dands (hindu push ups) x 10
Wallball shots x 15
Baithaks (Squats) x 20

prehab & cool down:
active pigeon 2 x 10reps
Cuban Wall Slides x 10reps

PHASE 3: SAS
warm up:
complete 3 rounds of:
Supinated Grip Hangx 30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Skin the Cat x 3-5reps
Arching Active Hang x 30sec

complete 4 rounds of:
Planche Lean x 30sec
German Hang x 30sec

Complete 10 rounds of:
HS Taps x 30sec

Prehab:
Cuban Wall Slides x 30reps

Tuesdays Training

6/27/2016

PHASE 3: OLY LIFTING
warm up:
complete 3 rounds of:
running 50/50m forwards/backwards
15 steps x duck walk
strength:
Sn. Grip Deadlift x 20reps @60%
complete 5 rounds of:
power clean+Jerk x 3reps @ 75%
Overhead Squat x 3reps @ AHAP
back squats x 5reps @ 70-75-80-75-75%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 1 x2min

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang x 15-30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
Archer Pull Ups
handstand push ups x 5
complete 4 rounds of:
Pull Up Hold x 30s
ring push ups x 5-8
10min of MuscleUps
prehab & cool down:
wall cuban rotations x 2min
trap 3 raise 2 x 10(+10s)

PHASE 3: LEGS
warm up:
complete 15 min of:
OverheadSquats x 10
skips x 200reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
front squat holds x 3reps @ 3s Hold 80-80-85-85%
harop curls x 7 reps on each leg
complete 4 rounds of:
Pistol Squats x 10 on each leg
Overhead Squat Holds x 20s
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

Monday's Training

6/26/2016

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang x 15-30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
Archer Pull Ups
handstand push ups x 5
complete 4 rounds of:
Pull Up Hold x 30s
ring push ups x 5-8
10min of MuscleUps
prehab & cool down:
wall cuban rotations x 2min
trap 3 raise 2 x 10(+10s)

PHASE 3: LEGS
warm up:
complete 15 min of:
OverheadSquats x 10
skips x 200reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
front squat holds x 3reps @ 3s Hold 80-80-85-85%
harop curls x 7 reps on each leg
complete 4 rounds of:
Pistol Squats x 10 on each leg
Overhead Squat Holds x 20s
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

Thursday's Training

6/22/2016

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

PHASE 3: LEGS
warm up:
complete 10 min of:
Back Support x 15sec
skips x 100reps
Lat-tri insertion stretch x 60sec
strength:
complete 4 rounds of:
Back Squats x 5 @70-72.5-75-75%
Reverse Hypers x 10 reps (10sec hold on last rep)
complete 4 rounds of:
Pistol Squat hold x 20s
Broad Jumps x 5reps
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
one leg good-morning 2 x 10 (10s hold on last rep)

Wednesday's Training

6/21/2016

PHASE 3: SASS
warm up
complete 3 rounds of:
wrist flexion raises x 10reps, fin push ups x 10reps
front support x 30sec, back support x 30sec
scapula push ups x 10reps
strength:
complete 4 rounds of:
Lsit to straddle L sit x 8reps
Stalder Lsit hold x 15sec
complete 4 rounds of:
Toes to bar x 8reps
German Hang x 20sec
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

PHASE 3: WOD
warm up:
Complete 7min of:
Kettlebell Windmills x 5reps each side
the wrestler
Complete 30min AMRAP
Bell Rotations x 20 each side
dands (hindu push ups) x 10reps
baithaks (squats) x 40reps
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221
passive hang x whatever time is left

Tuesday's Training

6/20/2016

PHASE 3: BAS
warm up:
complete 3 rounds of:
Front + Back Support x 30sec each
Traverse x 16m/ 30 swings
scapula push ups x 10reps
strength:
complete 4 rounds of:
Archer pull ups holds x 15s each side
handstand push ups x 5
complete 4 rounds of:
commando/baseball bar pull ups x 3 each arm
ring push ups x 5-8
prehab & cool down:
wall cuban rotations x 2min
trap 3 raise 2 x 10(+10s)

PHASE 3: LEGS
warm up:
complete 15 min of:
lunges x 10reps
skips x 200reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
front squat holds x 3reps @ 3s Hold 75-80-80-75%
harop curls x 7 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
Back Squat Holds x 20s
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 3 rounds of:
running 50/50m forwards/backwards
5 push ups
10 squats
strength:
complete 5 rounds of:
power clean+Jerk x 3reps @ 75%
Overhead Squat x 3reps @ AHAP
back squats x 5reps @ 65-70-75-75-75%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 1 x2min

Monday's Training

6/19/2016

PHASE 3: LEGS
warm up:
complete 15 min of:
lunges x 10reps
skips x 200reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
front squat holds x 3reps @ 3s Hold 75-80-80-75%
harop curls x 7 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
Back Squat Holds x 20s
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: BAS
warm up:
complete 3 rounds of:
Front + Back Support x 30sec each
Traverse x 16m/ 30 swings
scapula push ups x 10reps
strength:
complete 4 rounds of:
Archer pull ups holds x 15s each side
handstand push ups x 5
complete 4 rounds of:
commando/baseball bar pull ups x 3 each arm
ring push ups x 5-8
prehab & cool down:
wall cuban rotations x 2min
trap 3 raise 2 x 10(+10s)

Thursday's Training

6/15/2016

PHASE 3: LEGS
warm up
complete 10 min of:
Back Support x 15sec
skips x 100reps
Lat-tri insertion stretch x 60sec
strength:
complete 4 rounds of:
Front Squats x 2 w 3s pause @80%
Reverse Hypers x 10 reps (10sec hold on last rep)
complete 4 rounds of:
Run 500m
Back Squat x 20 Reps @ 60/40kg
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
one leg good-morning 2 x 10 (10s hold on last rep)

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

Tuesday's Training

6/15/2016

PHASE 3: BAS
warm up:
complete 3 rounds of:
Front + Back Support x 30sec each
Traverse x 16m/ 30 swings
scapula push ups x 10reps
strength:
complete 4 rounds of:
Archer pull ups holds x 15s each side
handstand push ups x 5
complete 4 rounds of:
commando/baseball bar pull ups x 3 each arm
ring push ups x 5-8
prehab & cool down:
wall cuban rotations x 2min
trap 3 raise 2 x 10(+10s)

PHASE 3: OLY
warm up:
complete 15 min of:
muscle snatch x 5
goodmorning Squats x 10
klokov press x 5
strength:
complete 5 rounds of:
power clean x 4reps @ 75%
push / split jerks x 3 @ 80%
back squats x 5 w 5s pause @ 70%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min

Wednesday's Training

6/14/2016

PHASE 3: WOD
warm up:
Complete 7min of:
under overs with your partner
then complete 5 min of neck conditioning
conditioning
the wrestler
Complete 30min AMRAP
Gada Rotations x 10 each side
dands (hindu push ups) x 20reps
baithaks (squats) x 40reps
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221
passive hang x whatever time is left

PHASE 3: SASS
warm up:
complete 3 rounds of:
wrist flexion raises x 10reps, fin push ups x 10reps
front support x 30sec, back support x 30sec
scapula push ups x 10reps
strength:
complete 4 rounds of:
Lsit to chair sit x 8reps
lever drop x 8reps
complete 4 rounds of:
hanging l-sit to inverted hangs x 5reps
ring support to L sit x 8reps
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

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