CROSSFIT: July 06-12, 2015.

 

 

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BAD ROMANCE - This new program will be termed "Bad Romance".  I will be naming each CrossFit Program based on a music video, this is something I do for all other specialty programs I create, so I will be doing the same now for CrossFit - why?...why not.  Each program will come along with a brief description of the cycle we our objectives are.

BAD ROMANCE

First off I love Lady Gaga and she is one of my guilty musical pleasures, so where better to start than my favourite Gaga song - bad romance.  This program cycle will last a total length of 5-8day cycles for a total of 32 days.  This program leads us into the CF Games that Laurie M will be attending near the end of July.  Our periodization template for this programs strength and conditioning will be very different than a typical cycle as we will be spreading it across 5 cycles.  This 5 cycle length will have a starting with a low volume that leads into a very quick build towards "hell weeks" in cycle 3+4.  Cycle 5 will de-load slightly leading Laurie into the Games, along with giving you all a breath of fresh air post cycle 3+4.  Each cycle focuses on basic strength with 2 BS, 2 DL, and 2 press variations and a lot of additional accessory gymnastic work and pre/post class work for Level 2+3.   We are also adding in the option of ELEMENTS level of programming - this is done for those entering our club and getting their feet wet.  The volume and skills accurately address the needs of a beginner and allow for a very smooth transition into the group class over time.  I would like most if not all new members to stick with ELEMENTS for a minimum of 3-4 weeks or as long as they like/need.

MON July 06/15

Prep Cycle 04 (hell week)

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

REST DAY

Level 1 – HEALTH & ELEMENTS

A. Hang power snatch + hang snatch 6x2+2 – empty bar with position work

B. Hang power snatch + hang snatch 2+2 – work to heavy load in 20min

C. Snatch grip deadlift 3x7 @ B load or slightly higher.

C. Back ward sled drags (light) – in groups of 3-4 rotate for 8 min of work. 

TUES July 07/15

Prep Cycle 04 (hell week)

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 + snatch + OHS 5(67.5%x1+1+2)

>>>In Class

A. Complete 5 rounds for time;

- Row 500m

- 21 DB thrusters @ 25/35#

Level 1 – HEALTH

A. Complete 5 rounds for time;

- Row 500m

- 21 DB thrusters @ 15/25#

ELEMENTS

A. Complete 5 rounds for time;

- Row 400m

- 17 DB thrusters @ 10/15# or BW squats

WED July 08/15

Prep Cycle 04 (hell week)

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. Power clean + push jerk + front squat 10(65%x1+1+1) - EMOM

B. AMRAP power clean _ push jerk in 90sec

**B. is done on the 11th minute of the EMOM and is for 90sec.  Shoot for a quick transition between clean and jerk.

C. Complete 75 T2B – get work done in as few sets possible

>>>In Class

A.  Press – build to heavy double in 12 minutes (do so quickly)

B. Complete for time;

- 80 squats

- 70 push-ups

- 60 pistols

- 50 calorie row

- 40 OHS 65/95#

- 30 HSPU’s

- 20 push press @ 65/95#

- 10 MU’s

Level 2 – FITNESS

A. Power clean + push jerk + front squat 10(65%x1+1+1) - EMOM

B. AMRAP power clean _ push jerk in 90sec

**B. is done on the 11th minute of the EMOM and is for 90sec.  Shoot for a quick transition between clean and jerk.

C. Complete 50 T2B – get work done in as few sets possible

>>>In Class

A.  Press – build to heavy double in 12 minutes (do so quickly)

B. Complete for time;

- 80 squats

- 70 push-ups

- 60 pistols

- 50 calorie row

- 40 OHS 55/75#

- 30 HSPU’s

- 20 push press @ 55/75#

- 10 MU’s or 10 c2b pull-ups + 1- ring dips

Level 1 – HEALTH

A.  Press – build to heavy double in 12 minutes (do so quickly)

B. Complete for time;

- 70 squats

- 60 push-ups

- 50 pistols to box

- 40 calorie row

- 30 OHS 45/65#

- 20 DB push press @ 20/30#

- 10 pull-ups

ELEMENTS

A.  Press – build to heavy double in 12 minutes (do so quickly)

B. Complete for time;

- 50 squats

- 45 push-ups

- 40 step-ups to box

- 35 calorie row

- 30 Goblet squats (light load)

- 25 DB push press @ light load

- 20 push press @ 45/65#

- 15 Pull-ups or ring rows

THURS July 09/15

Prep Cycle 04 (hell week)

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. Strict HSPU’s – on as tough an elevation as you can handle x 10 singles – rest as needed

B. Kipping HSPU’s 75 for time

**Rest 10-15min before class starts – plan for this please.

>>>In Class

A. Deadlifts 4(75%x5)

B. AMRAP in 10 min;

- 10 burpees

- 20 wall ball @ 14/20#

Level 1 – HEALTH

A. Deadlifts 4x5 moderate load

B. AMRAP in 10 min;

- 10 burpees

- 20 wall ball @ 14/20#

ELEMENTS

A. Deadlifts 4x5 moderate load

B. AMRAP in 10 min;

- 8 burpees

- 15 wall balls

FRI July 10/15

Prep Cycle 04 (hell week)

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

REST DAY

Level 1 – HEALTH

A. Power clean – EMOM x 15 min @ moderate load

B. Alternating every 30sec;

- 2-4 pistols based on skill

- 2-4 Parallette jump through

Let clock run for 15min

ELEMENTS

A. High hang power clean or deadlift EMOM – 15min @ technical load

B. Alternating every 30sec;

- 1-3 step-up

- 1-3 parallette jump through or push-ups on rig

Let clock run for 15min

SAT July 11/15

Prep Cycle 05 (hell week)

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. Snatch – build to 90% in singles quickly, then find a new max effort snatch load, 70%x4

B. Hang snatch pulls 3(105%x3)

C. Press + Push press 4x2+2

>>>In Class

A. Back squat 4(72.5%x6)

B. AMRAP in 18min;

“Nate’ish’”

- 2 MU’s

- 4 HSPU’s

- 6 24/32kg KBS

Level 2 – FITNESS

A. Snatch – build to 90% in singles quickly, then find a new max effort snatch load, 70%x4

B. Hang snatch pulls 3(105%x3)

C. Press + Push press 4x2+2

>>>In Class

A. Back squat 4(72.5%x6)

B. AMRAP in 18min;

- 2 C2B pull-ups

- 4 HSPU’s

- 6 24/32kg KBS

- 2 C2B pull-ups

- 4 Ring dips

- 6 24/32kg KBS

Level 1 – HEALTH

A. Back squat 4x6

B. AMRAP in 18min;

- 4 pull-ups

- 6 push-ups

- 6 16/24kg KBS

ELEMENTS

A. Back squat 4x6

B. AMRAP in 18min;

- 4 pull-ups or ring rows

- 6 push-ups

- 6 Russian KBS

SUN  July 12/15

Prep Cycle 05 (hell week)

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 – built to 90%in singles quickly, then find a new max effort clean and jerk, 67.5%x3

B. Low hang clean pulls 3(105%x3)

C. HS walking practice – 10’ sections at a time for a total of 120’.  Or work on HS hold shoulder taps 12x10taps

>>>In Class

A. Close grip bench press 5.3.5.3

B. Complete 4 rounds for reps;

- 1 min pull-ups

- 1 min burpees

- 1 min rowing

Level 1 – HEALTH

A. Close grip bench press 5.3.5.3

B. Complete 4 rounds for reps;

- 1 min pull-ups

- 1 min burpees

- 1 min rowing

ELEMENTS

A. Close grip bench press 5.5.5.5

B. Complete 4 rounds for reps;

- 1 min pull-ups or ring rows

- 1 min burpees

- 1 min rowing