CrossFit 3039 - HYDRA MOVEMENT

Mondays Training

10/30/2016

PHASE 4: LEGS am Session

warm up:
Complete 3 rounds of
Lunge x 20 reps
Calf Raises x 20reps
Skips x 50reps

strength:
Complete 4 Rounds of
Front Squat x 3 w 2s pause @ 80%
Harop Curls x 5

Complete 4 Rounds of
Kettle Bell Swings x 30 reps
Run x 500m

CoolDown:
Active pigeon 3 x 10
1 Leg GM 3 x 10
Fig. 4 lifts 3 x 10

PHASE 4: BAS pm session w Handbalancing

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Scoop Rocks+ Arch Rocks x 30each
Scap Push Ups x 20

strength:
complete 4 rounds of:
Forward Rolls x 3
Ice Cream Makers x 5
complete 4 rounds of:
Muscle Up transfers x 10
Lsit to Shoulder stand x 5 reps

complete 4 rounds of:
Tapping Pulls x 10
Push Up Hold x 30s

Prehab
Barbell Cubans x 50reps

October 26th, 2016

10/26/2016

PHASE 4: BAS Lunch Session
Refer to Wednesday Program

Mobility and BAS PM Session program will be on the whiteboard

PHASE 4: LEGS
warm up:
Complete 3 rounds of
Squat x 10
Calf Raises x 20reps
Skips x 30reps

strength
Complete 5 rounds of
Kettlebell swings x 20
Hyper Extensions x 10 (+10s hold)

Conditioning
Complete 3 rounds for time:
200m Farmers Walk @ 48/32kg
Burpees x 20
Walking Lunges @ 48/32kg x 20 reps on each leg
Run x 500m

Wednesdays Training

10/25/2016

PHASE 4: BAS
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Scoop Rocks+ Arch Rocks x 30each
Scap Push Ups x 20

strength:
LVL 1
Complete 4 rounds of:
Pull ups x 2-5
Push Ups x 5-8

complete 4 rounds of:
muscle up transfers x 8
ring dips x 5

complete 4 rounds of:
powell raises x 5
cuban rotation x 5
strict press x 5

LVL 2
complete 4 rounds of:
Forward Rolls x 3
Ice Cream Makers x 5

complete 4 rounds of:
Muscle Ups + L Sit + Sh Stand + 2 Dips
REST 3 min

complete 4 rounds of:
Cuban Presses x 5
Side Lying Ext Rotations x 10

SAS with Dave Davy and Jo Fallon

WOD: Aussie Throwdown Event 4.

Mondays Training - Its Week 10 Already!

10/23/2016

PHASE 4: BAS - PM CLASS

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Scoop Rocks+ Arch Rocks x 30each
Scap Push Ups x 20

strength:
complete 4 rounds of:
Forward Rolls x 3
Ice Cream Makers x 5
complete 4 rounds of:
Muscle Ups + L Sit + Sh Stand + 2 Dips
REST 3 min
complete 4 rounds of:
Cuban Presses x 5
Side Lying Ext Rotations x 10

PHASE 4: LEGS - AM CLASS

warm up:
Complete 3 rounds of
Lunge x 20 reps
Calf Raises x 20reps
Skips x 50reps

strength:
Complete 5 Rounds of
Front Squat x 30sec
Broad Jumps x 5

Complete 4 Rounds of
Harop Curls x 7
Table Top Squats x 7

CoolDown:
Active pigeon 3 x 10
1 Leg GM 3 x 10
Fig. 4 lifts 3 x 10

Thursdays Training - BAS & LEGS

10/19/2016

PHASE 4: BAS

warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Muscle Up x 2 + L Sit to Sh. Stand x 5s each
Rest 3min

complete 4 rounds of:
Forward Rolls x 3-5
Ice Cream Makers x 5

complete 4 rounds of:
Tapping Pull Hold x 5-8reps
Ecc. HSPU x 5

prehab & cool down:
Wall Cubans x 2min

PHASE 4: LEGS

warm up:
Row x 500m
Run x 500m
Active Pigeon x 25 reps each side

strength:
Complete 5 rounds of
Front Squat x 1 @ 30s pause
Broad Jumps x 5

Complete 5 rounds of
Harop Curls x 5
Calf Raises x 20

Conditioning
Skip x 10min or 1000reps whichever comes first

Wednesdays Training

10/18/2016

AM Class - Bent Arm Strength
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Scoop Rocks+ Arch Rocks x 30each
Scap Push Ups x 20

strength:
complete 4 rounds of:
Pull Ups @6317/5115 x 4
HSPU x 5

complete 4 rounds of:
False Grip Hang x 30s hold
Clapping Push Ups

complete 4 rounds of:
90-90 pull hold x 20s
Shoulder Stand to L sit x 5

prehab & cool down:
Wall Cuban Rotations x 2min

PM - Straight Arm Strength
warm up:
complete 3 rounds of:
Wrist Flexion Raises x 10
Scap Push ups x 8
Overhead band Pull aparts x 8
Whippet x 8

strength - Beginner:
complete 8 - 10 rounds of:
Planche Lean 15 sec
Active Hang/Arching Active Hang 15 sec

complete 5 rounds of:
Hanging Leg/Knee raise x 6-8
Complete 3 rounds of:
Ring Support 20 sec

Complete 3 rounds of:
Hollow body Pullover x8
Wall Taps x30

strength - Intermediate:
complete 8 - 10 rounds of:
Tuck Planche 15 sec
Tuck Front Lever 15 sec

complete 5 rounds of:
Skin the Cat x2 - 4

Complete 3 rounds of:
Toes 2 bar/Hanging leg or knee raise x8
Ring Support 20 sec

Complete 3 rounds of:
Hollow body Pullover x8
HS Taps x30

Prehab: 2 Rounds
Passive Hang 60 sec
Powell Raises 6-8 / arm

Tuesdays Training

10/17/2016

Morning Session - Handstands with Dave Davey

Afternoon and Night Session - OLY Lifting
warm up:
Complete 5 rounds of:
Scarecrow Clean x 5
SOTS Press x 5
Tall Clean x 5
Jerk Press x 5

strength:
complete 6 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 2 @ 85%+
push / split jerks x 3 @ 80%
clean high pulls x 5 @ 90%+
Pendlay Rows x 3reps @ 80%+

prehab:
Romanian Deadlift 3 x 10
Jeferson Curls 3 x 10
Reverse Hyper extensions 3 x 10

Mondays Training

10/16/2016

warm up:
Complete 1 rounds of
Run x Small Block
Calf Raises x 20reps
Lunge x 20 reps

strength:
Complete 4 Rounds of
Run x Big Block
Air Squat x 30reps
Calf Raises x 20reps

Cool Down
Active pigeon 3 x 10
1 Leg GM 3 x 10
Fig. 4 lifts 3 x 10

Saturdays Oly

10/14/2016

warm up:
complete 15 min of:
scarecrow snatch x 5
tall snatch x 5
sots press x 5

strength:
complete 5 rounds of:
power snatch x 3 @70%
Hang Snatch x 3 @80%
Snatch Balance x 3 @80%
Back Squat x 2 @ 85%+

prehab:
complete 3 rounds of:
SOTS press x 5
Cuban Presses x 5

Tuesdays Training

10/10/2016

THURSDAY CLASS UPDATE: We will be trialling the 5:30pm to 6:30 session and the 6:30pm to 7:30pm session this Thursday (13th Oct, 2016) again. You will have the opportunity to do either session when you train - BAS/ MOBILITY

PHASE 4: OLY
warm up:
Complete 3 rounds of:
Scarecrow Clean x 5
Tall Cleans x 5
Strict press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 3 @ 80%+
push / split jerks x 3 @ 80%
clean high pulls x 3 @ 100%+
Pendlay Rows x 5reps @ 80%+

prehab:
Romanian Deadlift 3 x 10
Jeferson Curls 3 x 10

PHASE 4: BAS
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
False Grip hangs x 15-30s

strength:
complete 4 rounds of:
Archer Pulls x 3
HSPU x 5

complete 4 rounds of:
BA Planche x 15-20s hold
False Grip Pull Ups x 5

complete 4 rounds of:
pull hold x 20s
ring dips x 5

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

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