CrossFit 3039 - HYDRA MOVEMENT

Thursdays Training

6/28/2017

PHASE 2: OLY BASICS
warm up:
max hang, then squat for 30 sec x 7 rounds
wrist floss 2 x 10
GM Squat 2 x 10

strength:
complete 5 rounds of:
deadlift x 5 @75%
back squat x 5 @ 70-75%
strict x 5@ 65-70%
rest 1 min between each

cool down:
GM squat 2 x 5 (+10s)
jefferson curls 2 x5 (+20s)

WOD

rings strength for 30 min

then complete for time:
350m Run
15 x pull ups
500m row
30 x push ups
300 skips
45 x squats

WEDNESDAYS TRAINING

6/27/2017

PHASE 2: WEEK 10

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
Rope Climbs x 6m
Ring Dips x 5-8

Complete 4 Rounds of:
Cyclical Pull ups x 5
L Sit Hold x 20sec

Complete 3 Rounds of:
L Sit hang x 20sec
Alternating Plyo Push Ups x 10

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

PHASE 2: WEEK 10

Strength
15 min AMRAP
10 Pistols
60sec rest
60 sec DU practise
60sec rest

Conditioning
150 Double Unders buy in
Then
complete 5 rounds of:
10 over head lunges
10 bar facing burpees
Then
150 Double Unders buy out

Tuesdays Training

6/26/2017

PHASE 2: WEEK 10 WOD

Strength
15 mins of
10 Pistols
60sec rest
60 sec Skipping practise
60sec rest

Conditioning
500 Skips buy in
Then
5 rounds of:
10 over head lunges
10 bar facing burpees
Then
500 Skips buy out

PHASE 2: OLY

warm up:
complete 5 rounds:
muscle snatch x 5 (+10s)
Barbell reverse Lunges x 5 (+10s)
Strict klokov press x 5 (+10s)

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power snatch x 5 @ 70%
Snatch Balance x 3 @ 60%
panda pulls x 5 @ 95%+
Snatch Grip first pulls x 3 @3s pause AHAP

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

Mondays Training

6/25/2017

PHASE 2: WEEK 10 LEGS

warm up:
complete 3 Rounds of:
Calf Raises x 20
Bent Leg Lifts x 15
Baby Pistols x 5 on each leg

strength:
Back Squat 4 x 5
Deadlift 4 x 5

Bulgarian Split Squat 4 x 5
Harop Curl 4 x 5

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

PHASE 2: WEEK 10

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
Rope Climbs x 6m
Ring Dips x 5-8

Complete 4 Rounds of:
Cyclical Pull ups x 5
L Sit Hold x 20sec

Complete 3 Rounds of:
L Sit hang x 20sec
Alternating Plyo Push Ups x 10

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

Sunday WOD

6/24/2017

pre wod - 3 rounds of
Kettle Bell Windmills x 10 on each side
Kip x 20
Lunge x 30 steps

Complete 5 rounds of:
Run x 500m
Pull Ups x 5
10 x Push Ups
15 x Air Squats

REST 3 min, then

5 min of
max wall ball shots @20/14lbs

Fridays WOD

6/22/2017

Friday WOD followed by Meditation

Warm Up
Row x 500m

then 3 rounds of:
Toes to bar x 10
Lunge x 20 steps
Scap push ups x 30

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

REST 3 min, then

Complete for time
800m x run
lunge x 50 steps
800m x row
sit ups x 50 reps

Wednesdays Training

6/20/2017

PHASE 2: Gymnastics Strength

warm up:
Complete 3 rounds of:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 4 rounds of:
Cyclical Pull Ups x 5-8
Russian Dips x 5

complete 4 rounds of:
Skin the cat x 3-5
Pull Ups x 3-5

complete 4 rounds of:
Back Bridge Lean x 20sec
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 2 rounds of
Powell Raises x 5 each arm
KB Shoulder circles x 10

Tuesdays Training

6/19/2017

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

Complete for time
800m x run
lunge x 50 steps
800m x row
sit ups x 50 reps

OLY

warm up:
complete 5 rounds:
muscle clean x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 5 rounds of:
power snatch x 5 @ 70%+
Snatch Balance x 3 @ AHAP
Snatch Grip Heavy Pulls x 5 @ 95%+

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

Mondays Training

6/18/2017

Phase 2: Week 9 LEGS

warm up:
complete 2 rounds
Skip x 100
arch rocks x 20
calf raises x 20
stand sit kneel sit stand x 10

strength:
Complete 5 rounds of
Broad Jumps x 5
Calf Raises x 15

Complete 4 rounds of
Bulgarian Split Squat x 8
Harop Curls x 8

conditioning
Complete 3 rounds for time
Row x 500m
Toes to bar x 20
Air Squats x 30

Phase 2: Week 9 Gymnastics Strength

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Whippet x 8
band pull aparts x 10

strength:
Complete 5 rounds of:
Archer Pull Ups x 2-3
Handstand Push Ups x 3-5

Complete 4 Rounds of:
L Sit Pull Ups x 5
Bent Arm Planche hold x 15-20s

Complete 4 rounds of:
Straddle Press Hold x 20s
One Arm Hang x 30sec

prehab & cool down:
ext rot 2 x 10
delt raise 2x 10

Sundays TRAINING

6/17/2017

'Filthy Fifty'
For time:
50 x Box jump, 24/20 inch box (can be scaled to step ups)
50 x Pull-ups (can be scaled to ring rows)
50 x Kettlebell swings, 1.5/1 pood
Walking Lunge x 50 steps
50 x Knees to elbows
50 x Push press, 20/15kg (can be scaled to push ups)
50 x Good mornings
50 x Wall ball shots, 20 pound ball
50 x Burpees
50 x Double unders

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