CrossFit 3039 - HYDRA MOVEMENT

Thursdays Training

11/30/2016

PHASE 5: LEGS

warm up:
complete 3 rounds of:
lunges x 10reps
skips x 50reps
barbell duck walk x 10 reps on each leg

strength:
Complete 5 rounds of
Front Squat @70% x 3 w 4s pause
One Leg Good Morning x 4 w 4s pause

Complete 10 sprints of:
50m x 5
100m x 5

prehab
complete 3 rounds of:
Reverse Hypers x 7 (+10s hold on last rep)
Glute Bridge x 10reps (+10s hold on last rep)

PHASE 5: BAS

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
scapula push ups x 10reps
Arch Rocks x 30

strength:
complete 5 rounds of:
Pull Ups x 5 @ 5315
handstand push ups x 3-5

complete 4 rounds of:
False Grip hang x 20sec
ring push ups x 12
Ring Support x 20sec
Flat Barbell Rows x 12

prehab & cool down:

Shoulder Circles x 50

Wednesdays Training

11/29/2016

PHASE 5: BAS
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
scapula push ups x 10reps
Arch Rocks x 30

strength:
complete 5 rounds of:
Pull Ups x 5 @ 5315
handstand push ups x 3-5

complete 4 rounds of:
False Grip hang x 20sec
ring push ups x 8
Ring Support x 20sec

prehab & cool down:
Trap 3 raises x 30
Shoulder Circles x 50

PHASE 5: WOD

pre wod
Complete 3 Rounds of:
200m Run
Bear Walk x 21m
pull ups x 7reps

WOD
EMOM for 10 min complete:
Back Squat x 5 @ 60/40kg
Box Jumps x 4 / Step Ups x 2
Push Ups x 3
Pull Ups x 2
Burpee x 1

REST 5 min
5 min EMOM
50 Skips
10 sit ups

Tuesdays Training

11/28/2016

PHASE 5: OLY

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

strength:
complete 5 rounds of:
Power Snatch x 3
P. Snatch x1 + Snatch x 1+ OHS x 1
Snatch (Panda) Pulls x 5
Pressing Snatch Balance x 3

prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
Lying CrossStretch 3 x 12

PHASE 5: LEGS - Click Here

From Next Week, we will be moving our Monday night Bent Arm Class to Tuesday. Monday Nights will be Legs Class from next week!

Mondays Training: Phase 5 - week 2

11/27/2016

PHASE5: LEGS

warm up:
Run x 1km
complete 2 rnds of :
lunge x 20 reps
Toes to bar x 10

Strength:
Front Squats x 3 @75% w 3s pause
One leg GM x 5 (+15s hold on last rep)
complete 4 rounds of:
RDL x 7 (+10s hold on last rep)
Harop Curls x 7

Conditioning
Complete 2 attempts @ 60%
Back Squat x 20
Rest 2 min - complete 10 reverse hyperextensions w 10s hold on the last rep

Thursdays Training

11/23/2016

PHASE 5: LEGS

warm up:
complete 3 rounds of:
lunges x 10reps
Push Ups x 10reps
duck walk x 20reps

strength:
Complete 5 rounds of
Front Squat @65% x 3 w 5s pause
One Leg GM x 7

complete 4 rounds of:
Harop Curls x 5
Hyperextensions x 10 (+10s hold on last rep)

Complete for time:
500m Run/ Row
record your time

PHASE 5: BAS

warm up:
complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Archer Pull Ups x 3/ pull ups x 4
handstand push ups x 5 / dips x 8 reps

Complete 4 rounds of:
L sit x 15sec
Planche Leans x 12
Toes To Bar x 12
Piked Handstand Hold x 30sec
Bent Arm Hold x 15sec
Cuban Rotation x 1min
Protracted Push Ups x 8
Sidelying External Rotations x 10

Tuesdays Oly

11/21/2016

PHASE 5: OLY
warm up:
complete 10 min of:
muscle snatch x 5
overhead squat x 10
klokov press x 5

strength:
complete 5 rounds of:
power clean x 5 @ 65%
push / split jerks x 3 @ 70%
clean pulls x 5 @ 85%+

prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
pendlay rows 3 x 10reps

Phase 5 begins - last phase for the year!

11/20/2016

PHASE 5 LEGS

warm up:
complete 10 min of:
Skipping x any style
scap push ups x 5 reps every time you break

strength:
Complete 5 rounds of
Front Squats x 3 @3s pause @70%
Fig 4 lifts x 5 (+15s hold on last rep)

complete 4 rounds of:
Broad Jumps x 5
Harop Curls x 5

If there is time -
1km Run

PHASE 5 BAS

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

Mondays Benchmarking Day 1

11/13/2016

Thursdays Training

11/9/2016

PHASE 4: BAS
warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps

strength:
Complete 3 Rounds of the 2 segments
I
Toes to bar x 12
Side Support lifts x 12
One Arm Arching Active Hangs x 5
Trap 3 raises x 12
Front Support to Seal x 12
II
Muscle Up x 2
Shoulder Stand to L Sit x 5
90 degree Pull Hold x 20s
Clapping Push Ups x 10
L Sit Pull Ups x 5
Cuban Presses x 5

PHASE 4: LEGS
warm up:
Complete 3 rounds of
Active Pigeon x 10reps
Calf Raises x 20reps
Squats x 20

Conditioning
Complete 2rounds for time
Back Squat x 20reps @50%
Skip x 300reps
Lunge x 30 steps
Run x 400m

Cool Down
Romanian Deadlifts 3 x 10
Jefferson Curls 3 x 10

Tuesdays Oly and Legs

11/8/2016

PHASE 4: OLY
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

PHASE 4: LEGS
warm up:
Complete 3 rounds of
Lunge x 20 reps
Calf Raises x 20reps
Skips x 50reps

strength:
Complete 4 Rounds of
Back Squat x 2 @70% + with 3 sec pause
Harop Curls x 5

Complete 4 Rounds of
Bulgarian Split Squat x 5 @ 70%
One Leg GM x 7 (+10s)

CoolDown:
Active pigeon 2 x 10
Fig 4 Lifts 2 x 10

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