A Week Of Training With Noah Ohlsen

Ever wonder what a week of training looks like for a CrossFit Games athlete?

Here is a look into what Noah Ohlsen does in a week training for The Games:

Monday

AM
A. Hang snatch from above knee; 6 singles @225#; rest 2 min
B. TnG squat snatch; 2, 2, 2; rest 2 min
C. Squat clean x1/front squat x3; rest 3 min x5 complexes @315-330
D. Squat snatch; 10 reps AFAP 235# x2; rest 3 min (if you miss a lift,
mandatory 30 sec rest within the set)
+
20 min amrap @easy recovery pace
Row 1 min easy
10 band hip extensions kneeling
10 steps slow controlled duck walk
10 steps slow controlled horse stance walk
Assault bike 1 min easy
5 slow controlled hollow body positional rolls in both directions
3 forward somersaults
3 backward somersaults
ski 1 min easy
3 single leg back extensions on both legs
10 single leg line hops forward and lateral on both legs
2 twisting squats in both directions

PM
Run 10 min easy warm up
+
dynamic hip opening: 3 x25y of each
- high knees
- butt kicks
- lateral shuffle in both directions
- high knee karaoke
- low skip
- high bounding skip
- two legged broad jumps (short-moderate jumps that allow you easily
to absorb the force and re-jump. not maximal jumps)
- Forward walking forward hip circles (as if you were lifting one leg
over a high hurdle so take it through internal rotation like a
backward hip CAR)
+
Run 800m @easy pace
run 800m @3:45 pace
Run 800m @3:00 pace
rest 8 min easy
x2
+
Run 10 min easy cool down
+
10 min easy laying diaphragmatic breathing
+
mobility work 10-15 min

Tuesday

AM
A. Push jerk x2/split jerk x1 - build to a tough single of the complex
(only 1 fail allowed)
B1. Wall facing strict hspu @40x1; amrap unbroken on tempo x3; rest 30 sec
B2. Strict hspu 4" deficit; amrap unbroken x3; rest 30 sec
B3. Strict hspu; amrap unbroken x3; rest 4 min
C1. Kipping hspu; 15 unbroken x3; rest 30 sec
C2. Strict ring dips @31x3; amrap unbroken on tempo (externally rotate
at the top) x3; rest 0 sec
C3. ski erg 3 min easy x3; rest 0 sec
D1. Elbow on knee external rotations; 10-12x2; rest as needed
D2. Half kneeling KB OH rotations; 3 slow controlled reps x2; rest as needed
D3. KB arm bar; 3 slow controlled reps on each arm x2; rest as needed
E. Crossover symmetric iron scap protocol

Noon
A. Back squat with chains @225#; 3 reps AFAP through both ranges of
motion on the min for 10 min
+
Assault bike 20 seconds @100% effort
rest 40 sec
10 unbroken DB thrusters 45#/hand
rest 4 min
x3
+
Row sprint 20 seconds @100% effort
rest 40 sec
30 unbroken wall balls 30#
rest 4 min
x3
+
Row 10 min easy
Assault bike 10 min easy
+
10 min diaphragmatic breathing work

PM
A. 90-90 swivel hips to extension; 5 slow controlled reps in both
directions x3; rest 1 min
B. Front foot elevated (4") split squat @31x1; 6 reps x2/side; rest 1
min bw sides (keep the back leg completely straight and slightly out
to the side to work the extension of the back leg)
C. Ring shoulder stand tech work (begin with tuck, then work to an
extended position, work to make this perfect if you can do it)
D. Single leg hip extension with back and foot elevated; 3 reps with 5
sec isometric hold on the top of each rep x2; rest 1 min bw sides
+
For time:
30 TTB
20 burpees
30 GHD sit ups
+
mobility work 15 min

Wednesday

AM
A1. Isometric deadlift hold (top of deadlift with 355#); 10 sec hold
x5; rest 30 sec
A2. Single leg ploymetric jumps; 3 reps on each leg to maximal height
x5; rest 3 min
 * anchor a band into your weight belt on both sides, tie your weight belt, then anchor the bands into the rig
+
3 sets:
5 power clean 275#
10 DB power snatch alt'ing 100#
rest 3 min
+
B. Deadlift; 15 tng reps @335# x2; rest as needed to recovery (perfect
positions)
C1. Single leg sorensen hold rotations; 4 slow controlled rotations in
both directsions x2; rest 30 sec
C2. Low bridge single leg hamstring curls; 3 slow controlled reps on
each leg x2; rest 30 sec
C3. Single leg knee drive with DB OH extension; 5 reps with 5 sec
pause at the top of each rep x2; rest 2 min

PM
A. Double under skill and tech work 20 min
+
For time:
10 KB OHS 2 pood per arm
20 pistols
100m prowler push @bodyweight (25m down and back x2)
20 pistols
10 KB OHS 2 pood per arm
+
Assault bike 15 min easy
+
mobility work 15-20 min

Thursday

OFF

Friday

AM

A. Front squat with bands; 5, 5, 5; rest 2 min (moderate load with
band tension at the top. Accelerate aggressively)
B1. Squat clean; 3 reps AFAP 275# x3; rest 10 sec
B2. 5 consecutive hurdle hops x3; rest 3 min
(you can use PVC on boxes. The goal here is not to have high hurdles but to set them at the height that allows you to hit the ground and change directions with as little time on the ground as possible)
C. Behind the neck push jerk; 4 singles @315+; rest 3 min
+
For time:
5 legless rope climbs
10 muscle ups
20 CTB pull ups
10 bar muslce ups
5 legless rope climbs
+
D. L-sit; amsap with perfect positions x3; rest 2 min
E. Crossover symmetry iron scap protocol

Noon
A1. Tall kneeling band hip extensions; 10 reps x3; rest 30 sec
A2. GHD sit ups; 25 reps x3; rest 30 sec
A3. HS walk; 100 feet AFAP x3; rest 3 min
+
Assault bike 5 min 250 watts
row 10 min @1:58/500
+
Row 1k @3:20
rest 1 min
x2
+
Assault bike 3 min @425 watts
rest 1 min
x2
+
Row 10 min easy
Assault bike 10 min easy

PM
Swim 10 min easy
+
50y kick with board
rest 30 sec
x2
+
Swim 100y easy
Swim 25y @90%
Swim 25y @95%
Swim 25y @100%
rest 3 min
x2
+
Swim 10 min easy

Saturday

A. Snatch; build to a max - 2 misses maximum allowed and 15 min to build after your warm up
B. Squat clean; build to a max - same rules as above
C. Squat snatch; 10 reps AFAP 235# - mandatory 20 sec rest with a miss
D. Squat clean; 10 reps AFAP 295#
+
For time:
10-8-6-4-2
hang squat clean 155#
burpee box jump overs 30"
+
20 min easy double under tech work
+
mobility work 20-30 min

Sunday

OFF

You can get the same training program used by Noah Ohlsen during the 2017 Games season here