CROSSFIT: August 10-16, 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 10/15

Back in the Game Cycle 01

WOD -

Level 2+3 – FITNESS & SPORT

REST DAY

Level 1 – HEALTH & ELEMENTS

A. KB Snatch – EMOM complete 3 each arm x 5 rounds

B. Rope climb technique – EMOM x1-2 rope climbs x 5 rounds

C. “Puke City”

- 500m row time trial

TUES August 11/15

Back in the Game Cycle 01

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch – work to 90% in singles, 2(80%x2)

B. Complete 3 rounds – not for time

- 15 GHD sit-ups

- 14 pistols

C. Sprints 5x length of back alley @ 70% RPE

**Compete sprints with a 10-foot sprint forward, then a 10’ backward run to a full alley length sprint.  So forward and back 10’ followed by full run.

>>>In Class

“SQT HIIT”

A. Complete;

- 6 Back squats 67.5%

- 8-10 pull-ups

- 20 overhead sledge hammer swings to tire

Every 6min x 6 rounds

Level 1 – HEALTH

“SQT HIIT”

A. Complete;

- 6 Back squats @ moderate load

- 8-10 pull-ups or ring rows

- 20 overhead sledge hammer swings to tire

Every 6min x 6 rounds

ELEMENTS

“SQT HIIT”

A. Complete;

- 6 Back squats or goblet squats

- 8 ring rows

- 15 overhead sledge hammer swings to tire

Every 6min x 6 rounds

WED August 12/15

Back in the Game Cycle 01

WOD -

Level 2+3 – FITNESS & SPORT

A. Clean to thruster x2 - EMOM @ 50% best C&J for 6 rounds, then 12 reps as fast as possible

>>>In Class

A. Deadlift 4x8 reps @ - moderate load – focus on speed and position – sets unbroken, but not maximal.

B. “Pull+Push+Fold”

AMRAP in 19 minutes of;

- 10 95/135# deadlifts

- 10 push-ups

- 10 T2B

Level 1 – HEALTH

A. Deadlift 4x8 reps @ - moderate load – focus on speed and position – sets unbroken, but not maximal.

B. “Pull+Push+Fold”

AMRAP in 19 minutes of;

- 10 85/115# deadlifts

- 10 push-ups

- 10 T2B or knee-ups

ELEMENTS

A. Deadlift 4x8 reps @ - moderate load – focus on speed and position – sets unbroken, but not maximal.

B. “Pull+Push+Fold=Yack”

AMRAP in 19 minutes of;

- 8 65/95# deadlifts

- 8 push-ups

- 8 knee-ups or v-tucks

THURS August 13/15

Back in the Game Cycle 01

WOD -

Level 2+3 – FITNESS & SPORT

A. Max effort DU’s - test

B. Rope climbs x 10 – no time limit

C. Stone over shoulder @ 115/145# x 30 reps

>>>In Class

A. Press – work to max effort 4 in 14 minutes

B. “SQWAATS”

Complete 2 rounds for time;

- 500m row

- 50 squats

- 6-12 MU’s

**Choose MU’s based on skill of movement – do not get stuck on this skill forever, but do not walk away too soon either – work hard, fight for a couple singles if not going unbroken.

Level 1 – HEALTH

A. Press – work to max effort 4 in 14 minutes

B. “SQWAATS”

Complete 2 rounds for time;

- 500m row

- 50 squats

- 15 pull-ups

ELEMENTS

A. Press – work to max effort 4 in 14 minutes

B. “SQWAATS”

Complete 2 rounds for time;

- 400m row

- 40 squats

- 15 ring rows

FRI August 14/15

Back in the Game Cycle 01

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. Zigzag cone run drill x 3

**Set up cones on gym widths as you run length.  Run around cones and around last cone and turn and sprint back to first.

B. “Pantaloons1”

EMOM work – alternative movements x 6 round each;

- 30sec DU’s or skip rope

- 2-6 Strict T2B or knee-ups

**Choose reps based on skill of movement

C. “Pantaloons2”

Complete 3 rounds for time of;

- 12 KB sing high pulls @ heavy load

- 6 gym length sprints

SAT August 15/15

Back in the Game Cycle 01

WOD -

Level 2+3 – FITNESS & SPORT

A. Clean and jerk – work to 90% in singles, 2(75%x2)

B.  Back alley sprints x 6 @ 70% RPE

>>>In Class

A. “Circle Drive”

AMRAP in 4 min;

- 1 rope climb

- 2 115/185# front squats

- Rest 2 min

AMRAP in 4 min of;

- 6 HSPU’s

- 2 115/185# front squats

Rest 2 min

AMRAP in 4 min of;

- 8 pull-ups

- 2 115/185# front squats

Rest 2 min

AMRAP in 4 min of;

- Burpees

Level 1 – HEALTH

A. “Circle Drive”

AMRAP in 4 min;

- 1 lying rope climb or very hard rings row

- 2 85/135# front squats

- Rest 2 min

AMRAP in 4 min of;

- 6 DB push press (heavy)

- 2 85/135# front squats

Rest 2 min

AMRAP in 4 min of;

- 8 pull-ups or ring rows

- 2 85/135# front squats

Rest 2 min

AMRAP in 4 min of;

- Burpees

**Adjust loads of front squat as needed and ELEMENTS use Goblet squats.

SUN  August 16/15

Back in the Game Cycle 01

WOD -

Level 2+3 – FITNESS & SPORT

A. “EMOM Isabel” - Power snatch x 30 reps @ 95/135# - unbroken sets EMOM, but numbers are chosen by you.  Choose to get done in as few a minutes as possible. Choose 1 rep – this will take you 15 minutes; choose 10 it will take you 3.  What can you do?

- Rest 10 minutes minimum before class

>>>In Class

A. Push press 5x5 – build loads to heavy set

B. “McGee – Hero WOD”

AMRAP in 14 minutes of’

- 5 deadlifts @ 185/275# deadlifts

- 13 push-ups

- 9 box jumps @ 20/24”

Level 1 – HEALTH

A. Push press 5x5 – build loads to heavy set

B. “McGee – Hero WOD”

AMRAP in 14 minutes of’

- 5 deadlifts @ 135/205# deadlifts

- 13 push-ups

- 9 box jumps @ 12/18”

ELEMENTS

A. Push press 5x5 – build loads to moderate load

B. “McGee – Hero WOD”

AMRAP in 14 minutes of’

- 5 deadlifts @ 85/135# deadlifts

- 13 push-ups

- 9 box jumps @ 12/18” or step-ups