CrossFit 3039 - HYDRA MOVEMENT

Tuesday's training

7/31/2017

PHASE 3: OLY

warm up
complete 5 rounds of:
muscle snatch x 2
Overhead Squat x 3
SOTS Press x 5

strength:
Power Clean 3 x 5 @65%
Jerk Presses 3 x 5
Clean and Jerk 5 x 2 @80%
Heaving Snatch Balance + OHS 4 x 2

prehab & cool down:
good morning squat 2 x 10 reps @ 20/15kg
ukranian Deadlift 2 x 10

Sundays Training

7/29/2017

WOD

For Time: - 30 min cut off
400m Run
50 Box Jumps 24/20
400m Run
50 K.B Swings 24/16kg
400m Run
50 Wall Balls 9/6kg
400m Run
50 Sit ups
400m Run
50 O.H lunges 20/15
400m Run
50 T2B

Saturdays Training

7/28/2017

PHASE 3: OLY
warm up:
4 rounds of:
muscle clean x 5
overhead squat x 5
klokov press x 5

strength: all from High Hang
power clean 3 x 5 @ 65%
jerk press 3 x 5 @ 70%
clean and jerk 5 x 2 @ 80%+
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

Fridays Training

7/27/2017

WOD by Coach Shiv

Warm up
3 Rounds of
250m Row
10 broad jumps
10 kips (hanging from bar)
10 kb swings
10 kipping knees to elbows

Skill (partner them up- 2’s or 3’s)
8 sets of
1 vertical jump + 2 broad jumps
45sec between attempts

16min EMOM
8 TTB
8 KB Swings 32/24 (70/53)
Cool down.
10 x Jeff curls (+10 hold)
20- 30 sec passive hang from bar x2

Thursdays Training

7/26/2017

PHASE 3: OLY BASICS

warm up:
complete 3 rounds of
GM Squat x 5
First Pull to squat x 5 @3s
SOTS x 5

strength:
Snatch Grip Deadlift 4 x 5 @AHAP (at least 60% of DL)
Bench Press + Ring Row 4 x 5 each
Klokov Press 4 x 5

prehab & cool down:
Wall Cubans 3 x 15 @ 2020
Middle Split 3 x 45s

Wednesdays Training

7/25/2017

PHASE 3: Gymnastics Strength

warm up:
complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

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

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

Shoulder Stands to L sit x 15

prehab & cool down:
External Rotations 4 x 8
Floor Angels 4 x 8

WOD by Coach Shiv

Warm up - Allow 5 mins
3 Rounds
10 Active/Passive Hang
5-10 Pull ups/ Ring rows
5 Burpees

Allow 5 Mins
Clean progressions with stick or barbell

Strength/Skill - Allow 20 mins
Build to a heavy:
3 x Thrusters
From Floor
Time Cap 15 mIns

Metcon- Allow 20mins
15min AMRAP
5 Clusters 50/35kg
10 Pull ups
15 Burpees

OLY BASICS

warm up:
complete 3 rounds of
GM Squat x 5
First Pull to Squat Drill x 5 @3s pause each
SOTS x 5

strength:
Power Snatch 4 x 5 @ 65%
Snatch first pulls 4 x 5@ 90% w 3s pause
Snatch Grip Deadlift 4 x 5

prehab & cool down:
SOTS press 3 x 5 (+10s)
Ukranian Deadlift 3 x 5 (+10s)

Mondays Training

7/23/2017

PHASE 3 LEGS
warm up:
Scap Push Ups x 100
Complete 2 rounds of:
Baby Pistols x 10 on each leg
Calf Raises x 20

strength:
Complete 5 rounds of
Front Squat x 30s pause @30-40%
Bulgarian Split squats x 5
Harop Curls x 5

Conditioning
10min AMRAP
Box Step Ups @24/20"
Every 90sec complete 3 x sit stand kneel

PHASE 3: GYMNASTY STRENGTH
warm up:
complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

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

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

prehab & cool down:
External Rotations 4 x 8
Floor Angels 4 x 8

SundaYS WOD followed by Mobility

7/22/2017

Partner WOD by Coach Shiv

For Time
Buy in:
Partner carry to district north and back

Then
80 KB Swings 28/20kg
50 Push ups
50 Partner Sit ups Claps (both together)
50 Pull ups
50 Box jumps
80 Oh lunges 20/15

Buy Out:
Partner carry to district north and back

Fridays WOD

7/20/2017

Friday 21st July by Coach Shiv

Strength (Super set every 2.5 mins)

5 Sets of:
5 Pause Push press (3 sec pause)
30sec Scoop rocks/hold
0:00, 2:30, 5:00, 7:30, 10:00
5 mins to warm up push press weight

WOD

18 min AMRAP
15 Box jumps
12 Push press 52/34kg
9 TTB

Benchmark day 4

7/19/2017

OLY BASICS and LEGS
warm up
3 rounds
muscle snatch x 5
strict klokov press x 5
overhead squat x 5

strength:
weighted lunges (stationary) 4 x 5
muscle snatches 4 x 5 @ ahap

bench press 3 x 5
ring rows 3 x 5

burpees x 50 (benchmark)

cool down
straddle pancakes 2 x 10
Back Support 2 x 30s

WOD by coach shiv
Thursday 20th july 2017
5 Sets every 3 mins
5 x Front squat @75% of 1rm
Max Push ups
0:00,3:00, 6:00, 9:00, 12:00

5mins to warm up squat working weight

WOD
21-18-15-12-9-6-3 reps on
Thursters 42.5/ 30kg
Over bar burpee

15 min time cap