CrossFit 3039 - HYDRA MOVEMENT

TUESDAYS TRAINING

8/20/2017

PHASE 3/ WK 4 OLY

warm up
complete 3 rounds of:
First Pull to squat drill x 5 w 5s
Reverse Lunges x 5 each leg
Jerk Press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 5 @ 70%
push / split jerks x 3 @ 70%

Spend 20 min working on
Clean Pull + Clean+ (Jerk x 2) x 1 @ 80%

Prehab
SOTS Press 2 x 10
Ukranian DL 2 x 10

Mondays Training

8/20/2017

PHASE 3/WK 4: LEGS

warm up:
complete 2 Rounds of:
Bear Walk x 30m
Lunges x 30steps
Run x 300m
Single Leg Glute Bridge x 15reps (+10s Hold)

strength:
Row x 500m 3 times. Rest 2 min between sets

Complete 3 rounds of
Bulgarian Split Squats x 7
Harop Curls x 7

Conditioning
Complete Unbroken if possible, 3 rounds of:
Good Morning @20/15kg x 12reps
Calf Raises x 20reps
Barbell Bicep Curls x 12

PHASE 3/WK 4: GYMNASTY

warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Scap Push Ups x 30
KettleBell Circles x 20

strength:
complete 4 rounds of:
Type Writer Pull Ups x 3
Ice Cream Makers x 5
complete 4 rounds of:
Pull Ups x 3-5 @ 5515
HSPU x 3-5
complete 3 rounds of:
Skin the Cat x 3 + Pull Up x 3

prehab & cool down:
Floor Angels x 20
Cuban Rotaions @ 8211 x 12

Sunday's training

8/20/2017

5 rounds of

1min box jumps
1min double unders
1min wall balls
1min burpees
1min pull ups
1min rest

Friday's training

8/17/2017

Ring work with anurag

Wod (15 min time cap)

12 Strict muscle up (scl: Pull up & Ring dip or jumping pull up & push up)
40 Wall balls 9/6KG
9 Strict M.U’s
30 Wall balls
6 Strict muscle ups
20 wall balls

THURSDAYS TRAINING

8/16/2017

PHASE 3: OLY BASICS
warm up:
complete 3 rounds of:
High Pulls x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 4 rounds of: (add 2.5/5kg to last weeks totals)
1. Deadlift x 5 @70%

2 A. Bench Press x 5
2 C. Tuck Planche x 20s
2 D. Tuck Lever x 5

Conditioning
3. Back Squat x 20RM @60%+

Prehab:
C2F Dislocs 2 x 10
Wall Cubans 2 x 20
Active Pigeon 2 x 10

WOD

Complete for 20 mins
5 Pull ups
10-15 weighted sit ups
1min plank

Metcon
15 min amrap
10 d.b snatch @ 20/15kg
15 box jumps
200m farmer carry 32/24kg

WEDNESDAYS TRAINING

8/15/2017

PHASE 3: WOD
Warm up
10min amrap
200 m row
10 inch worms
10 lunges
1 wall walk +10sec hold

Strength
4 sets of
5 x Deadlifts
10 x weighted pistols
10 x handstand push ups (and/or kipping practise)

metcon
Diane *Bench mark*
21-15-9
Deadlifts 100/70kg
Handstand push ups

GYMNASTY
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
V Snaps x 20

strength:
complete 4 rounds of:
Pull Ups x 3 @ 5113/ 5@5155
Hindu Push Ups x 5/ HSPU x 3-5
Rest 2min

complete 4 rounds of:
Tuck Planche x 20sec
Front Lever x 20sec
German Hang x 20sec
C2W Floor Angels x 10

complete 4 rounds of:
Muscle Ups x 3
L Sit x 20sec
Shoulder Stand x 20sec
Wall Cuban Rotations x 20reps

TUESDAYS TRAINING

8/14/2017

PHASE 3: WEEK 4 OLY
warm up:
complete 3 min of:
muscle snatch x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
Power Snatch 3 x 5 @65%
Hang Power Snatch + Hang Snatch + Snatch x3@ 70%+
clean high pulls x 5 @ 85%+
Snatch Grip Jerks x 2 @AHAP

Prehab:
C2F Dislocs 2 x 10
Jefferson Curls 2 x 10
Rev. Hypers 2 x 10

Mondays training

8/13/2017

warm up:
complete 3 Rounds of:
Straddle leg lifts (toes to bar) x 10
Lunges x 20steps
Skip x 50reps
Single Leg Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Deadlifts x 3 @ 80%
Front Squats x 3 @80% w 3s pause

Conditioning
complete 3 Rounds of:
Single leg skipping x 75
Single Leg Balance (eyes closed) x 60sec
NO REST

prehab
Calf Raises 3 x 15reps (+15s hold)
Lying Cross Stretch 3 x 5 (+15s hold)

GYMNASTY
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
V Snaps x 20

strength:
complete 4 rounds of:
Pull Ups x 3 @ 5113/ 5@5155
Hindu Push Ups x 5/ HSPU x 3-5
Rest 2min

complete 4 rounds of:
Tuck Planche x 20sec
Front Lever x 20sec
German Hang x 20sec
C2W Floor Angels x 10

complete 4 rounds of:
Muscle Ups x 3
L Sit x 20sec
Shoulder Stand x 20sec
Wall Cuban Rotations x 20reps

SUNDAY WOD

8/12/2017

Partner wod (share workload how ever)

Farmer carries to district 9 and back 24/32kg
60 Burpees
60 Pistols
60 Toes to bar
60 Box jumps
120 double under
60 Squat cleans
60 Box jumps
60 Pull ups
60 Sit ups
Farmer carries to D9 and back

Fridays Training

8/10/2017

WEEK 3
Strength
Ring work with yours truly

WOD
Complete 5 rounds for time:
20m hand stand walk (sc: 5 wall walks)
40 squats

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