CROSSFIT: August 31- September 06, 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.

The weeks and pieces of next will focus on BCBD workouts and prepping for the BCBD - also note that Synergy will be doing a BCBD Run on Saturday starting at Henk Ruys Soccer Center - anyone is allowed to join us.  We will be running the exact course from the BCBD. 

Mon August 31/15

Back in the Game Cycle 04- HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

A. Clean and Jerk – work to 95% in singles, 2(80%x2)

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

**Run an 80’ish’ meter length x 3 lengths in a row (similar to BCBD sprint).

>>>In Class

A. Front squats singles EMOM @ 70% x 10 min

B. 5 rounds for time of;

- 5 MU’s

- 7 105/155# cleans (full)

Level 1 – HEALTH

A. Front squats singles EMOM @ moderate loads x 10 min

B. 5 rounds for time of;

- 7 pull-ups

- 7 85/125# power or full cleans

ELEMENTS

A. Front squats singles EMOM @ moderate loads x 10 min

B. 5 rounds for time of;

- 7 pull-ups or ring rows

- 7 65/95# deadlifts or cleans

TUES September 01/15

Back in the Game Cycle 04- HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

>>>In Class

A. BCBD Event 3&4 – S.O.B.

ELITE Individuals

In 4 minutes complete;

- 8/12 MU’s

- 16 thrusters @ 105/165#

Rest 2 min then,

In 4 min complete;

- 8 power snatches @ 65/95#

- 6 bar over burpees

4 rounds for time – move bar forward every set.

Open and Rx’d Teams

In 4 minutes complete;

- 24 or 32 pull-ups

- 24 thrusters @ 75/115#, or 95/135#

Rest 2 min then,

In 4 min complete;

- 6 power snatches @ 55/75#, or 65/95#

- 6 bar over burpees

8 rounds for time – alternate rounds with partner.  Move bar forward every set.

Level 1 – HEALTH & ELEMENTS

**Choose individual or team variation

INDIVIDUAL:

Complete;

- 24 pull-ups

- 16 thrusters @ moderate load – move bar forward every 4 reps

Rest 2 min

Complete 4 rounds for time;

- 8 hang power snatches @ light load

- 6 bar over burpees

TEAM:

Complete;

- 32 shared pull-ups

- 24 thrusters @ moderate load – move bar forward every 6 reps – each athlete has to do 3 reps at each station

Rest 2 min

Complete 8 rounds for time;

- 8 hang power snatches @ light load

- 6 bar over burpees

**alternate rounds of work between partners

WED September 02/15

Back in the Game Cycle 04- HELL WEEK

WOD -

ALL Levels

>>>In Class

BCBD Event #5 – Pantaloons

Individuals for time:

- 750m row

- 45 75/115# axle deadlift

- 45 75/115# Shoulder to overhead

- 60’ Axle front rack walking lunges

Rx’d Teams:

- 500m row

- 45 75/115# axle deadlift

- 45 75/115# Shoulder to overhead

OPEN teams:

Complete for time:

- 500m row

- 45 axle deadlifts @65/95#

- 45 Shoulder to overhead @ 65/95#

THURS September 03/15

Back in the Game Cycle 04 - HELL WEEK

WOD -

Level 2+3 – FITNESS & SPORT

Rest Day

Level 1 – HEALTH & ELEMENTS

A. Hang cleans 5x3 – build to heavy set

B. “Arlington”

Complete 5 rounds for time

- 5 light power cleans

- 10 push-ups

FRI September 04/15

Back in the Game Cycle 05

WOD -

Level 2+3 – FITNESS & SPORT

A. BCBD Event #2 – Max effort Snatch and clean & jerk.

>>>In class

A. Cone run – set cones up similar to BCBD cone run in gym – complete three rounds each

B. “Godzilla”

Individuals

Complete 3 rounds for time:

-1 Axle deadlifts @ 215/345#

- 3 C2B pull-ups

- 5 Snatches (full) @ 100/155#

- 7 HSPU’s

Rx’d Teams

Complete 4 rounds for time:

- 1 Axle deadlifts 185/295#

- 3 C2B pull-ups

- 5 Snatches (power or full) @ 85/125#

- 7 HSPU’s

OPEN Teams

Complete 4 rounds for time:

- 1 Axle deadlifts 145/225#

- 3 Pull-ups

- 5 Snatches (power or full) @ 70/100#

- 7 Hand release push-ups

**Open and Rx’d Teams alternate rounds with their partner.

Level 1 – HEALTH & ELEMENTS

Complete 4 rounds for time of;

- 1 heavy axle deadlift

- 4 pull-ups or ring rows

- 8 hang power snatches @ light load of moderate weight KBS

- 12 push-ups

SAT September 05/15

Back in the Game Cycle 05

WOD -

BCBD athletes – meet at Henk Ruys soccer center for “Event #1 – Ravine run” – 10:00am

**Anyone else that wants to join the run fun can join us at Henk Ruys for a 4.2km run down to the river.

Level 2+3 – FITNESS & SPORT

>>>In Class

A. Clean sumo grip deadlifts 4x5 @ 95% of C&J

B. “Rene”

5 rounds for time

- Row 500m

- 21 walking lunges

- 15 pull-ups

- 9 burpees

Level 1 – HEALTH & ELEMENTS

A. Clean sumo grip deadlifts 4x5 @ moderate load

B. “Rene”

4 rounds for time

- Row 500m

- 21 walking lunges or step-ups

- 15 pull-ups or ring rows

- 9 burpees

SUN  September 06/15

Back in the Game Cycle 05

WOD -

Level 2+3 – FITNESS & SPORT

A., Tire flips 4x6

>>>In Class

A. Back squats 1x20 @ 70%

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

B. “Electro Swing”

Complete 3 rounds for time;

- 30 KBS @ 16/24kg

- 30 shoulder to overhead @ 75/115#

Level 1 – HEALTH

A. Back squats 1x20 @ moderate load – build from previous weeks

B. “Electro Swing”

Complete 3 rounds for time;

- 25 KBS @ 12/16kg

- 25 shoulder to overhead @ 65/95#

ELEMENTS

A. Back squats 1x20 @ moderate load

B. “Electro Swing”

Complete 3 rounds for time;

- 25 KBS

- 25 shoulder to overhead