CrossFit 3039 - HYDRA MOVEMENT

Friday's WOD

9/28/2017

WOD

warm up:
Complete 3 rounds of
Handstand Hold x 30sec
back squat x 10
arching active hang x 15sec

Handstand strength with Coach Dave Davy

WOD
10min EMOM
1 x Pull Up
2 x Push Ups
3 x Squats

REST 3 min

10min EMOM
3 x Toes To Bar
7 x Air Squats
10 x Sit Ups

REST 1 min

DUs x 50/ 150 x Singles

Thursday'S TRAINING

9/27/2017

warm up:
complete 3 rounds:
muscle snatch x 5
Barbell Lunges x 5
Strict press x 5
strength:
High Hang power snatch 4 x 5 @ 70%+
Snatch Grip Deadlift 3 x 6reps @ 100-200% snatch
Klokov Press x 3 x 5
Back Squat x 20RM
prehab & cool down:
Jefferson Curls 2 x 10
RDL 2 x 10

WOD

Warm up
complete 3 rounds of:
Run to District North
Kipping Toes to bar x 20
Inchworms x 13m

WOD
Complete 2 rounds for time
10 x Pull Ups Strict
Farmers Carry to DN @ 24/16kg pair
500m Row
Sit Ups x 50
Double Unders x 80
Squat x 100
Sit Ups x 50
Run x 800m

WEDNESDAY's Training

9/26/2017

GYMNASTY
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Whippet x 8
Scap Push ups x 8

strength:
Complete 10 rounds of
Pull Ups x 5/2 @5115
Hindu Push Ups x 5

Complete 4 Rounds of:
Toes to Bar x 10 reps
Planche Leans x 10 reps

prehab & cool down:
Wall Cubans x 2 min

WOD

pre-wod
4 Rounds of

5 Front squats @ 80%
5 Handstand pushups

WOD
For time (cap 16mins)
30-20-10
HSPU’s (Scale- Push ups)
Front squats 50/35kg
Burpees over the bar

AFL Grandfinal Public Holiday

9/25/2017

So we have one class running this Friday due to the AFL GrandFinal Public Holiday at 9am. Class will be led by Coaches Kara and Dave

TUESDAY'S Training

9/25/2017

WOD

pre wod - 5 rounds of
Front Squats x 3 @ 3310 @ 70%+
Lat Tri Insertion Strecth x 60s
Harop Curls x 5

WOD
Complete 5 rounds of:
Row 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

OLY

warm up:
complete 5 rounds:
muscle snatch x 5
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 3 @ 95%+

10 min EMOM complex
1 x P. Clean + 2 x F. Squat + 1 Split Jerk @ 70%

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

Monday's training

9/24/2017

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

strength:
Pistol Squats 4 x 7
Harop Curl 4 x 7

Front Squat 4 x 3 @ 70% @ 3310
Jeff Curls 4 x 5 (+10s)

prehab - work with a partner
fig 4 lifts 2 x 10
active pigeon 2 x 10

GYMNASTY
warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 4 rounds of:
Archer Pull Ups x 3 @ 3113
Ring Dips x 5 @ 3315

complete 4 rounds of:
Skin the Cat x 5
One Arm Push Ups x 5 e.s

complete 4 rounds of:
Handstand Shoulder Taps x 30sec
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 3 rounds of
Powell Raises x 5 each arm
Pressing Retraction-Protraction x 10

Sunday wod

9/23/2017

Filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Saturday's training

9/21/2017

Oly
warm up:
complete 15 min of:
muscle snatch x 5
overhead squat x 5
sots press x 5

strength:
power clean x 3@ 70%

Complete 10 rounds of
low hang power snatch x 2+full snatch x 1

squat jerks 4 x 3

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

Friday's training

9/21/2017

pre-wod
complete 3 rounds of:
Scap Pulls x 10
Toes to bar x 20
Squat x 30

kipping muscle ups training x 10min

Conditioning
Complete for time
10 x Tyre Flips up and back
400 meter run
15m x Sled Push @20/10kg
300m Run
20 x Box Jumps
200m Run
30 x Push Ups

THURSDAY'S TRAINING

9/20/2017

OLY BASICS
warm up:
complete 3 rounds:
muscle snatch x 5
Barbell Lunges x 5
Strict press x 5

strength:
High Hang power snatch 4 x 5 @ 70%+
Snatch Grip Deadlift 3 x 6reps @ 100-200% snatch
Klokov Press x 3 x 5

Back Squat x 20RM

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

WOD
warm up:
Complete 3 rounds of
overhead squat x 5
back squat x 10
arching active hang x 15sec

10min skill work on Kipping Pull Ups

WOD
complete 5 rounds of: (cutoff 30min)
Muscle Up x 5/ Pull up+Push Up x 5
Wall Ball Shots x 7
Toes to bar x 9
Every min on the min complete 2 x burpee

prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221