CROSSFIT: August 24-30, 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 24/15

Back in the Game Cycle 03

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch 95/135# - 20sec – every 60sec x 10min

**Aim for a similar number of reps per round

>>>In Class

A. Push press 5x3 – build to heavy set

B. “Goof Ball”

AMRAP in 16min

- 30 burpees

- 30 pistols

- 30 HSPU’s

- 2 gym width bear crawls

Level 1 – HEALTH

A. Push press 5x3 – build to heavy set

B. “Goof Ball”

AMRAP in 16min

- 25 burpees

- 25 pistols to box or step-down

- 25 DB Push press

- 2 gym width bear crawls

ELEMENTS

A. Push press 5x3 – build to moderate load set

B. “Goof Ball”

AMRAP in 16min

- 20 burpees

- 20 pistols

- 20 DB Push press

TUES August 25/15

Back in the Game Cycle 03

WOD -

Level 2+3 – FITNESS & SPORT

A. Banded KBS 5x15 @ 16/24kg with moderate band

B. Implement carry 4x 2 gym lengths @ heavy load

**Place implement (chose - sandbag, giant wheels, keg, fire hydrant, husafel) on a box for pick-up if it is heavy enough.

>>>In Class

“McGhee”

A. AMRAP in 30 min

- 5 deadlifts @ 185/275#

- 13 push-ups

- 9 box jumps 20/24”

Level 1 – HEALTH

“McGhee”

A. AMRAP in 30 min

- 5 deadlifts @ 125/205#

- 13 push-ups

- 9 box jumps 18/20”

ELEMENTS

“McGhee”

A. AMRAP in 30 min

- 5 deadlifts @ 95/135#

- 13 push-ups

- 9 box jumps 12/18”

WED August 26/15

Back in the Game Cycle 03

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. DU practice – AMRAP in 5 min or 5 min practice

B. KB Snatch – EMOM complete 3 each arm x 7 rounds

C. Rope climb technique – 10 lying, 10 holds, 10 1.2 climbs, or 10 full climbs.

D. “What 750??”

Row 750m for time

THURS August 27/15

Back in the Game Cycle 04 - HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch – work to 95% in singles, 2(80%x2)

B. Strict Ring dips 4 set unbroken at same reps (between 5-12), then 2 sets for reps kipping.

**Choose rep range for first 4 sets to ensure that they are unbroken and similar in work, then unbroken max reps sets with 2 min between sets.

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

**Rest 20 min before class

>>>In Class

A. Back squats 1x20 @ 65%

**Warm-up with 3-4 sets of 5-8 reps at a light/mod load.

B. “Roach”

AMRAP in 12 min of;

- 2 rope climbs

- 12 Push press 105/155#

Level 1 – HEALTH

A. Back squats 1x20 @ 65%

B. “Roach”

AMRAP in 12 min of;

- 2 rope climbs or 3 lying rope climbs

- 12 Push press 105/155#

ELEMENTS

A. Back squats 1x20 @ moderate loads

B. “Roach”

AMRAP in 12 min of;

- 8 ring rows or lying rope climbs

- 12 Push press 105/155#

FRI August 28/15

Back in the Game Cycle 04 - HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

A. Power clean and jerk 3x10 unbroken reps (choose load – aim for 95/135# and rest as needed between)

>>>In Class

A. Deadlifts 4x8

**Add 5# from last week

B. “Mad Max”

AMRAP in 22min;

- 8 T2B

- 8 Box jumps @ 27/36”

- 12 KBS @ 24/32kg

Level 1 – HEALTH

A. Deadlifts 4x8

**Add 5# from last week

B. “Mad Max”

AMRAP in 22min;

- 8 T2B or hanging knee-ups

- 8 Box jumps @ 20/24”

- 12 KBS @ 16/24kg

ELEMENTS

A. Deadlifts 4x8

B. “Mad Max”

AMRAP in 22min;

- 8 Hanging knee-ups or lying v-ups

- 8 Box jumps @ 12/18”

- 12 KBS @ 12/16kg

SAT August 29/15

Back in the Game Cycle 04 -  HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

A. Sandbag clean and press x 15 reps

B. HSPU’s 15/20 strict singles (rest as little as necessary, but do all as singles), then 2 x reps kipping

>>>In Class

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

B. “Monkey Grip”

AMRAP in 12 min

- Burpee pull-ups

- Heavy DB farmers walk x 2 gym widths

Level 1 – HEALTH

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

B. “Monkey Grip”

AMRAP in 12 min

- Burpee pull-ups or pull-ups

- Heavy DB farmers walk x 2 gym widths

ELEMENTS

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

B. “Monkey Grip”

AMRAP in 12 min

- Pull-ups or ring rows

- Heavy DB farmers walk x 2 gym widths

SUN  August 30/15

Back in the Game Cycle 04 - HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

OPTIONAL – Run 1km – rest 3 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. “Action”

AMRAP in 8min

Partner 01

- 6 push-ups

- 2 gym length sprints

- 10 walking lunges

Partner 02

- Repeat above