CrossFit 3039 - HYDRA MOVEMENT

Mondays Training

7/31/2016

PHASE 3: BAS
warm up:
Scoop Rocks x 100reps
Scap Push Ups x 30
Wrist Prep x 5min

strength:
complete 4 rounds of:
3 Range Pull Up x 3 each
Ring Push Up x 8

complete 4 rounds of:
3 Range Pull Up x 3 each
BA Planche Hold x 10-15sec

prehab & cool down:
Cuban Rotation x 2 min
Chest down Floor Angels x 20

PHASE 3: LEGS
warm up:
complete 10 min of:
Scoop Rocks x 100 Reps. Every Stop complete in alternate sets of lunges or squats x 5 reps

strength:
complete 4 rounds of:
Bulgarian Split Squat x 8 @ AHAP
Harop Curls x 8

Conditioning
Nancy var. - Complete 5 Rounds for time
Run x 500m
Back Squat x 15

prehab & cool down:
Good Morning 3 x 10reps +10s Hold on last rep
Jefferson Curl 3 x 10 reps +10s Hold on last rep

Fridays Training

7/28/2016

PHASE 3: WOD

We dedicate our workout and our well wishes to Stewart as he goes under the knife today for his op. Get Well Soon bud! 6 weeks and we'll be back to it!

Murph
For time:
1.6km run
100 pull-ups
200 push-ups
300 squats
1.6km run
Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armour, wear it.

Thursday's Training

7/27/2016

PHASE 3: LEGS
warm up
Complete 1 rounds of
Duck Walk x 70m
Bear Walk x 70m
Run 500m

strength:
complete 4 rounds of
Single Leg broad jumps x 20
Back squat x 10 @ 50%

Complete 1 round of
SALLY SQUATS @ 20/15kg

prehab & cool down:
Good Mornings 3 x 10reps
straddle seated pancakes 3 x 10 (+10sec)

PHASE 3: BAS
warm up:
complete 3 rounds of:
Eagle Hang x 30sec
Passive Active Hangs in Sup Grip x 10
Floor Angels x 10

strength:
complete 4 rounds of:
Baseball Pull Ups x 6
Russian Dips x 5

complete AMRAP of in 20min:
muscle up x 4+ dip x 3+pull up x 2+skin the cat

prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

Tuesdays Training

7/25/2016

PHASE 3: OLY
warm up:
complete 5 rounds of 5reps
Muscle Snatch
Klokov Squat BTN
Split Jerk

strength:
complete 5 rounds of:
Heaving Snatch Balance+OHS x 3reps @ AHAP
Dip Squats x 5 @100%+

EMOM for 13min
Clean and Jerk x 2 @ 80%

prehab & cool down:
straddle seated pancakes 2 x 10 (+10sec)

PHASE 3: BAS and LEGS - SEE MONDAYS TRAINING

Mondays Training

7/24/2016

PHASE 3: LEGS
warm up:
complete 10 min of:
Skips, every 50 reps complete 5 x Push ups, 10 x squats

strength:
complete 4 rounds of:
Reverse Step Lunges x 20 @AHAP
Harop Curls x 7

complete 4 rounds of:
Scissor Lunges x 30sec
Front Squat hold @ 20sec

Back Squat x 20RM @ 60%+

prehab & cool down:
fig 4 lifts 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 :
scoop Rocks x 100reps
scap Push Ups + Push Ups x 30
Cuban Wall Slides W to Y x 30reps

strength:
complete 4 rounds of:
Muscle Ups x 5reps
Ring Push Up x 8

complete 4 rounds of:
Max Pull Ups
Shoulder stand Hold x 15sec

prehab & cool down:
Cuban Rotation x 20 @ 6221
Chest down Floor Angels x 20

Saturdays Oly Training

7/22/2016

PHASE 3: OLY - Snatch
warm up:
complete 3 rounds of:
SOTS press x 5
OHS x 5
Barbel Roll Out x 5

strength:
complete 3 rounds of:
Power Snatch 2 pos x 3
Barski Snatch x 3
Everett Snatch Pull x 3

Snatch Pulls 4 rounds x 3 on riser

Thursdays Training

7/20/2016

PHASE 3 LEGS
Warm Up:
Complete 50 reps on
back squat
front squat
overhead squat
strength:
complete 4 rounds of
Back Squat x 20 reps @ 50%
Run x 400m
Complete 1 round of
Cadence Squatting x reps
prehab & cool down:
Good Mornings 3 x 10reps
straddle seated pancakes 3 x 10 (+10sec)

PHASE 3 : BAS
warm up:
complete 3 rounds of:
German Hang+Back Support x 30sec ea
Scap Push Ups + Scoop Rocks x 20reps ea
Cuban Wall Slides W to Y x 10reps
strength:
complete 4 rounds of:
Old Style Pull Ups x 3
Ring Dips x 5
complete 3 rounds of:
muscle up x 4+ dip x 3+pull up x 2+skin the cat
Complete 10 min of Burpee Pull Ups
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

Wednesdays Training

7/19/2016

PHASE 3: WOD
warm up:
Complete 7min of each for 7 reps
Under Overs
Inverted Burpeee

Conditioning
For time:
weighted lunges, 20 steps @ 24/16kg
Strict Pull Ups + Push Up x 20
Handstand Shoulder Taps x 100
Deadlift @ 80/60kg x 20reps
Box Jumps x 20 @24/20"
Ring Dips x 20
front squats, 20 reps @ 80/60kg

Tuesdays Training

7/18/2016

PHASE 3: OLY
warm up:
Complete 50 reps on
back squat
front squat
overhead squat

strength:
complete 5 rounds of:
Pressing Snatch Balance+OHS x 3reps @ AHAP
klokov press x 5 @AHAP

back squats 3 x 20reps @ 60%+

prehab & cool down:
Hyper +reverse Hypers 2 x 10(+10sec)
straddle seated pancakes 2 x 10 (+10sec)

PHASE 3: BAS and LEGS

Mondays Training

7/17/2016

PHASE 3: LEGS
warm up:
complete 10 min of:
Skips

strength:
complete 4 rounds of:
Weighted Lunges @AHAP x 20steps
Harop Curls x 7

complete 4 rounds of:
Front Squat Holds x 20sec
Tuck Jump x 10reps

Run x 2km

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:
German Hang+Back Support x 30sec ea
Scap Push Ups + Scoop Rocks x 20reps ea
Cuban Wall Slides W to Y x 10reps

strength:
complete 4 rounds of:
Muscle Ups x 5reps
handstand push ups x 5

complete 4 rounds of:
Frenchie x 3reps @ 3s
L sit to shoulder stand x 5reps

prehab & cool down:
Cuban Rotation 2 x 5 @ 6221
Floor WYI raise 2 x 10 reps each

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