CROSSFIT: August 03-09, 2015.

    

 

"BACK IN THE GAME"

BCBD Prep Cycle

 

Last cycle you got my guilty pleasure Lady Gaga, this time it is all out power rock with Airbourne one of my all time favourite bands - these guys kick ass and take names very similar to how our athletes will take on the BCBD very soon.  This phase of training is designed as a prep cycle for the BCBD - we are only weeks away from the big show.  This cycle will have a strong emphasis on competition style workouts and as we near the BCBD the workouts will be announced and we will then be testing and working with them to ready for the comp.  Much more to come later on description and focus.

MON August 03/15

Gym Closed for Stat Holiday

TUES August 04/15

Back in the Game Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch – work to 85% in doubles, 2(70%x3)

B. EMOM alternating;

- Ring MU’s 6x1-4 (based on skill)

- Deadlift 6(67.5%x2)

C. Sprints 5xlength of back alley behind gym @ 50-60%

**We will ease lightly into the intensity of the sprints outside as short length sprints at high intensity = hamstring problems, so please do these sprints light and at a 50-60% pace as there will be a lot of time to be a hero later.

>>>In Class

A. Complete;

- 6-7 Back squats 65%

- 8-10 pull-ups

- 150m row @ max effort

Every 6min x 6 rounds

Level 1 – HEALTH

A. Complete;

- 6-7 Back squats @ moderate load

- 8-10 pull-ups

- 150m row @ max effort

Every 6min x 6 rounds

ELEMENTS

A. Complete;

- 6-7 Back squats or goblet squats

- 8-10 ring rows

- 100m row @ max effort

Every 6min x 6 rounds

WED August 05/15

Back in the Game Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 3 – SPORT

A. 3 speed burpees + 3-6 kipping HSPU’s – EMOM for 10 minutes

**Pre-fatigue the shoulders and quickly move into the HSPU’s and learn to set-up and move efficiently from movement to movement.

B. Stone over shoulder x 30 reps @ 95/145#

**Not for time and the goal here is one motion stone work not traditional two motions – alternate with a partners if needed and move quickly through, but not racing.  Drop on extra mats please.

**Rest 10-15 minutes before class time

>>>In Class

A. Push press + jerk 5x4+1 – build to heavy set

B. 5 rounds fro time of;

- 10 55/75# Power snatches

- 6 gym length sprints

Level 2 – FITNESS

A. 3 speed burpees + 3-6 kipping HSPU’s – EMOM for 10 minutes

**Pre-fatigue the shoulders and quickly move into the HSPU’s and learn to set-up and move efficiently from movement to movement.

B. Stone over shoulder x 30 reps @ 75/115#

**Not for time and the goal here is one motion stone work not traditional two motions – alternate with a partners if needed and move quickly through, but not racing.  Drop on extra mats please.

**Rest 10-15 minutes before class time

>>>In Class

A. Push press + jerk 5x4+1 – build to heavy set

B. 5 rounds fro time of;

- 10 45/65# Power snatches

- 6 gym length sprints

Level 1 – HEALTH

A. Push press + jerk 5x4+1 – build to heavy set

B. 5 rounds fro time of;

- 10 40/55# Power snatches

- 6 gym length sprints

ELEMENTS

A. Push press + jerk 5x4+1 – build to heavy set

B. 5 rounds fro time of;

- 10 35/45# Power snatches or high hang power snatch

- 4 or 6 gym length sprints

THURS August 06/15

Back in the Game Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

OPTIONAL – Run 1km – rest 4 min – repeat x 3

**Shoot for equal running times on each interval

Level 1 – HEALTH & ELEMENTS

A. Jerk from rack 20x@ light load to perfect form (use a manageable load and rest as needed – shoot for 20 better than the last rep jerks)

B. Complete;

- 1 min HS hold or HSPU’s

- 1 min row for calories

Rest 1 min

- 1 min pull-ups of ring rows

- 1 min row for calories

Rest 1 min

- 1 min wall ball

- 1 min row for calories

Rest 1 min

- 1 min rolling planks

- 1 min row for calories

**no breaking from on planks – if you need to take a break.

FRI August 07/15

Back in the Game Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. Clean and jerk – work to 85% in doubles, 2(65%x3)

B. Rope climb – 1 legless + 9 full

**Not for time – just work on technique and speed of movement with good solid footholds.

C. Sprints 5xlength of back alley behind gym @ 50-60%

**Again please take it easy on intensity…we will get there.

>>>In Class

A. Front squat – work to a heavy triple in 22min

B. AMRAP in 12 minutes of;

- 56 DU’s

- 7 T2B

- 8 burpees

Level 1 – HEALTH

A. Front squat – work to a heavy triple in 22min

B. AMRAP in 12 minutes of;

- 56 DU’s or skip rope

- 7 T2B or hanging knee-ups

- 8 burpees

ELEMENTS

A. Front squat – work to a moderate load triple in 22min

B. AMRAP in 12 minutes of;

- 56 skip rope

- 7 hanging knee-ups or lying v-ups

- 8 burpees

SAT August 08/15

Back in the Game Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. Power snatch 8(50%x3) - EMOM

B. Snatch 8(50%x2) – EMOM

**No rest between A and B.

>>>In Class

A. Complete;

- 1 gym length HS walk

Then;

- 1000m row

- 50 squats

- 50 push-ups

- 50 lunges

- 50 65/95# push press

- 1000m row

- 50 squats

- 50 push-ups

- 50 lunges

- 50 65/95# push press

**Time cap of 24 min

Level 1 – HEALTH

A. Complete;

- 1 gym length HS walk

Then;

- 1000m row

- 50 squats

- 50 push-ups

- 50 lunges

- 50 55/75# push press

- 1000m row

- 50 squats

- 50 push-ups

- 50 lunges

- 50 65/95# push press

**Time cap of 24 min

ELEMENTS

A. Complete;

- 1 gym length HS walk

Then;

- 1000m row

- 50 squats

- 50 push-ups

- 50 lunges or step-ups

- 50 45/55# push press or DB Push press

SUN  August 09/15

Back in the Game Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. Tire flip x 20 @ moderate load

>>>In Class;

A. Deadlift – work to heavy triple

B. AMRAP in 8min;

- 2 MU’s

- 4 HSPU’s

- 8 24/32kg KBS

Level 1 – HEALTH

A. Deadlift – work to heavy triple

B. AMRAP in 8min;

- 4 pull-ups

- 4 DB push press

- 8 16/24kg KBS

ELEMENTS

A. Deadlift – work to heavy triple

B. AMRAP in 8min;

- 4 Ring rows

- 4 DB push press

- 8 12/16kg KBS