CROSSFIT: July 13-19, 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 13/15

Prep Cycle 05

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. EMOM alternating movements of;

- Power snatch 10(65%x2)

- MU’s 10x2

**Alternate movements/minute for a total of 20minutes of work.

>>>In Class

A. Deadlift 4(65%x6)

B. AMRAP in 12min;

- 65/95# thrusters

- Push-ups

2.4.6.8.10…

>>>After class

A. Row 2K @ 35 sec above 500m pace

Level 1 – HEALTH

A. Deadlift 4x6

B. AMRAP in 12min;

- 45/65# thrusters

- Push-ups

2.4.6.8.10…

ELEMENTS

A. Deadlift 4x6

B. AMRAP in 12min;

- 35/45# thrusters

- Push-ups

2.4.6.8.10…

TUES July 14/15

Prep Cycle 05

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. Jerk from rack 10x2 – EMOM @ moderate load

B. HS wall walk-ups x 10

C. EDT in 10min of;

- 8 unbroken ring rows

- 8 unbroken hanging knee-ups or T2B

**Sets need to be unbroken, so rest as needed in 10 min to complete all unbroken.

WED July 15/15

Prep Cycle 05

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. Overhead backward med ball toss for distance 8x2 – EMOM @ 14/20#

B. Power snatch + OHS 5x1+4 @ 62.5 to 67.5%

>>>In Class

A. Back squat 4(70%x5)

B. Complete 4 rounds for time;

- 22 pistols

- 16 105/155# power clean and push jerk

- 8 MU’s

** Time cap of 16min

Level 1 – HEALTH

A. Back squat 4x5

B. Complete 4 rounds for time;

- 22 pistols scaled to box step downs or box pistols

- 16 75/105# power clean

- 8 pull-ups

** Time cap of 16min

ELEMENTS

A. Back squat 4x5 or goblet squats 4x8

B. Complete 4 rounds for time;

- 22Air squats

- 16 Heavy KB deadlift

- 8 ring rows

** Time cap of 16min

THURS July 16/15

Prep Cycle 05

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. Alternating EMOM;

- Power clean + jerk 10(62.5%x2)

- Strict HSPU + kipping HSPU’s 10x1+3-6

B. Last minute ARMAP of both movements – max effort Clean and jerks for 60sec and then max effort kipping HSPU’s in 60sec.  This is done directly after the A. alternating EMOM.

>>>In Class

A. Press – work to max double in 12 minutes

B. Complete for time;

- 100 wall ball @ 14/20#

- 80 box jump overs

- 60 85/115# push press

Time cap 18 min

Level 1 – HEALTH

A. Press – work to max double in 12 minutes

B. Complete for time;

- 80 wall ball @ 14/20#

- 70 box jump overs

- 60 55/75# push press

Time cap 18 min

ELEMENTS

A. Press – work to max double in 12 minutes

B. Complete for time;

- 60 wall ball @ 14/20#

- 50 box jump overs

- 40 35/45# push press

Time cap 18 min

FRI July 17/15

Prep Cycle 05

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. Complete 5 rounds (not for time – at own pace)

- 10 pistols

- 15 GHD sit-ups

>>>In Class

A. Complete for time;

- 50 Burpee pull-ups

- 50 KBS @ 16/24kg

- 50 Ring Dips

- 50 T2B

- 50 Ring Rows

- 50 OH empty bar walking lunges

- 50 push-ups

- 100 DU’s

Level 1 – HEALTH

A. Complete for time;

- 45 Burpee pull-ups

- 45 KBS @ 12/16kg

- 45 parallel bar dips

- 45 T2B or hanging knee-ups

- 45 Ring rows

- 45 walking lunges

- 45 push-ups

- 100 DU’s or skip ropes

ELEMENTS

A. Complete for time;

- 35 Burpees

- 35 KBS @ 8/12kg

- 35 parallel bar dips

- 35 Hanging knee-ups or lying v-ups

- 35 Ring rows

- 35 walking lunges

- 35 push-ups

- 70 DU’s or skip ropes

SAT July 18/15

Prep Cycle 05

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. Rope climb practice

B. Rope climbs EMOM x 10

C. Strongman;

- Heavy farmers walk on length of room

- Heavy backward sled pull one length of room

Rest as needed x 5 rounds

SUN  July 19/15

Prep Cycle 06

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. Max effort snatch

B. Press + Push Press + Jerk 5x1+1+1 – build across sets to a heavy set, but not maximal.

>>>In Class

A. Back squat 4(67.5%x7)

B. Complete;

- Row 2000m then,

5 rounds for time of;

- 15 55/75# thrusters

- 50 DU’s

Level 1 – HEALTH

A. Back squat 4x7

B. Complete;

- Row 1500m then,

5 rounds for time of;

- 15 45/65# thrusters

- 50 DU’s or skip ropes

ELEMENTS

A. Back squat 4x7

B. Complete;

- Row 1000m then,

5 rounds for time of;

- 15 35/45# thrusters

- 50 DU’s or skip ropes