CROSSFIT: August 17-23, 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 17/15

Back in the Game Cycle 02

WOD -

Level 2+3 – FITNESS & SPORT

A. D-ball backward overhead throws 5x2 @ 15/20# - rest as needed

**Use two balls – line them up and throw them as far as possible (heads up for kids, people, and things)

B. Tire flips – 3x12 (light/moderate)

**Only the last 3-4 should be difficult, so choose tire appropriately

>>>In Class

A. Power clean + push jerk Q30sec @ moderate load x 6min

**Load should be moderate at best – save for B.

“Regional Sprint Killa”

B. Complete for time;

- 8/12 MU’s

- 16 power clean and push jerks @ 105/165#

**Move the barbell forward 6-8’ every 4 reps of C&J

Level 1 – HEALTH

A. Power clean + push jerk Q30sec @ moderate load x 6min

**Load should be moderate at best – save for B.

“Regional Sprint Killa”

B. Complete for time;

- 22 pull-ups

- 16 power clean and push jerks @ 85/125#

**Move the barbell forward 6-8’ every 4 reps of C&J

ELEMENTS

A. Power clean + push jerk Q30sec @ moderate load x 6min

**Load should be moderate at best – save for B.

“Regional Sprint Killa”

B. Complete for time;

- 22 pull-ups or ring rows

- 16 deadlifts @ moderate load

**Roll the barbell forward 6-8’ every 4 reps of C&J

TUES August 18/15

Back in the Game Cycle 02

WOD -

Level 2+3 – FITNESS & SPORT

Level 1 – HEALTH & ELEMENTS

A. 20 KBS – every 90sec x 6 rounds (120 total)

**Choose a moderate load KB for swings to get through all reps. Ensure you get min 30sec rest in each 90sec interval

B. “Annie”

50-40-30-20-10 of;

- DU’s

- Sit-ups

C. Farmers walks 3x 2 gym lengths with heavy DB’s – rest as needed

WED August 19/15

Back in the Game Cycle 03

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch work to 92.5% in singles, 2(80%x2)

B. 10 heavy strict singles at a challenging scaling (individual scaling here – use elevation if necessary), then 2 x reps kipping with 2 min rest between set.

C. Back alley sprints x 3 – max effort – rest as needed

**Rest 20 min before class

>>>In Class

“Breathing Squats”

A. Back squats 1x20 @ 60%

**Warm-up with 3-4 sets of 5-8 reps at a light/mod load.  This is a variation of the old “breathing squats” program.

B. AMRAP in 11 min of;

- 15 pull-ups

- 9 burpees

- 15 DB push press @ 30/45#

Level 1 – HEALTH

“Breathing Squats”

A. Back squats 1x20 @ light loads

**Warm-up with 3-4 sets of 5-8 reps at a light/mod load.  This is a variation of the old “breathing squats” program.

B. AMRAP in 11 min of;

- 15 pull-ups

- 9 burpees

- 15 DB push press @ 25/35#

ELEMENTS

“Breathing Squats”

A. Back squats 1x20 @ light loads

B. AMRAP in 11 min of;

- 15 ring rows

- 9 burpees

- 15 DB push press @ 15/20#

THURS August 20/15

Back in the Game Cycle 03

WOD -

Level 2+3 – FITNESS & SPORT

A. Power clean + push jerk 5(65%4+4) – Every 2 min

>>>In Class

A. Deadlifts 4x8

**Add 5# from last week

B. “Killer Elite”

Complete for time;

- Row 1000m

10 rounds for time of;

- 5 T2B

- 10 push-ups

- 15 squats

Then, 100 KB snatches (10l/10r) @ 16/24kg

Level 1 – HEALTH

A. Deadlifts 4x8

**Add 5# from last week

B. “Killer Elite”

Complete for time;

- Row 750m

8 rounds for time of;

- 5 T2B

- 10 push-ups

- 15 squats

Then, 75 KBS @ light load

ELEMENTS

A. Deadlifts 4x8

**Add 5# from last week

B. “Killer Elite”

Complete for time;

- Row 500m

6 rounds for time of;

- 5 hanging knee raises

- 10 push-ups

- 12 squats

Then, 75 KBS

FRI August 21/15

Back in the Game Cycle 03

WOD -

Level 2+3 – FITNESS & SPORT

A. DU’s – as many unbroken sets of 30 in 5 min as possible

**Use sets of 15-20-25 if more applicable to your skill set

B. Sandbag shouldering + carry 6(3l/3r + 2 lengths) @ heavy load

>>>In Class

A. Press – work to max effort 3 in 14 minutes

B. “CF30-30-10-10”

Complete 2 rounds for time;

- 30 box jumps @ 20/24”

- 30 sumo deadlift high pulls @ 85/125#

- 10 gym width sprints

- 10 MU’s

Level 1 – HEALTH

A. Press – work to max effort 3 in 14 minutes

B. “CF30-30-10-10”

Complete 2 rounds for time;

- 30 box jumps @ 18/20”

- 30 sumo deadlift high pulls @ 65/95#

- 10 gym width sprints

- 10 ring rows or pull-ups

ELEMENTS

A. Press – work to max effort 3 in 14 minutes

B. “CF30-30-10-10”

Complete 2 rounds for time;

- 30 box jumps @ 12/18”

- 30 sumo deadlift high pulls @ 45/65#

- 10 gym width sprints

- 10 ring rows

SAT August 22/15

Back in the Game Cycle 03

WOD -

Level 2+3 – FITNESS & SPORT

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

**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. Alternate every 45sec for 10 rounds:

- Strict pull-ups 3-4

- Perfect push-ups 5-6

C. “Smoke ‘em”

Partner 01:

- 4 deadlifts @ 95/135#

- 4 gym length sprints

**Tag partner 02 and continue for AMRAP in 8min

**Scale deadlift to light loads

SUN  August 23/15

Back in the Game Cycle 03

WOD -

Level 3 – SPORT

A. Clean and jerk – work to 92.5% in singles, 2(77.5%x2)

B.  Back alley sprints x 2 – max effort – rest as needed

>>>In Class

A. “Ben Smith”

Complete 15-10-5 for time;

- 105/155# Thrusters

- Bar MU’s

B. Ab wheel roll-outs 3-4x10

Level 2 – FITNESS

A. Clean and jerk – work to 92.5% in singles, 2(77.5%x2)

B.  Back alley sprints x 2 – max effort – rest as needed

>>>In Class

A. “Ben Smith”

Complete 15-10-5 for time;

- 95/135# Thrusters

- Bar MU’s or chest to bar pull-ups

B. Ab wheel roll-outs 3-4x10

Level 1 – HEALTH

A. “Ben Smith”

Complete 15-10-5 for time;

- 65/95# Thrusters

- pull-ups or ring rows

B. Ab wheel roll-outs 3-4x10

ELEMENTS

A. “Ben Smith”

Complete 15-10-5 for time;

- 45/65# Thrusters or DB thrusters or goblet squats

- Pull-ups or ring rows

B. Ab wheel roll-outs 3-4x10 or sit-ups 3-4x10-15