CROSSFIT: July 20-26, 2015.

 

 

Be sure to catch Laurie M at the Crossfit Games this upcoming week - check out the live streaming schedule HERE

 

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 20/15

TEST CYCLE

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

TEST DAY #1

A.     >>>In Class

A. Max effort DU’s in 90sec

B. Rowing Helen for time

3 Rounds for time;

- 500m row

- 21 KBS 16/24kg

- 12 pull-ups

LEVEL 1 - HEALTH

A. Max effort DU’s in 90sec

B. Rowing Helen for time

3 Rounds for time;

- 500m row

- 21 KBS 12/16kg

- 12 pull-ups or ring rows

ELEMENTS

A. Max effort DU’s or skip ropes  in 90sec

B. Rowing Helen for time

3 Rounds for time;

- 400m row

- 15 KBS

- 12  ring rows

TUES July 21/15

TEST CYCLE

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 -

ALL LEVELS

TEST DAY #2

>>>In Class

A.     A. Max effort ground to overhead/ Clean and jerk – max effort 1

B.     B. Max effort strict pull-up

C.     C. Max effort pistols in 90sec

>>>After Class

D.    A. Max effort bar or ring MU’s

WED July 22/15

TEST CYCLE

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 snatch x3 - work to heavy load in 20 min

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.

THURS July 23/15

TEST CYCLE

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 -

ALL LEVELS

>>>In Class

A. Back squat – max effort double

B. Find max effort double press

>>>After Class

A. Max effort kipping HSPU’s

FRI July 24/15

TEST CYCLE

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 -

ALL Levels

>>>In class

A.     Max effort Deadlift

B.     Max effort strict push-ups/parallel bar dips for reps

C.     500m row for time

SAT July 25/15

TEST CYCLE

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

>>>In class

A. Fran

-65/95# thrusters

- Pull-ups

21-15-9 for time

Level 2 - FITNESS

A. Fran

-55/75# thrusters

- Pull-ups

21-15-9 for time

LEVEL 1 - HEALTH

A. Fran

-35/45# thrusters

- Pull-ups or ring rows

21-15-9 for time

ELEMENTS

A. Fran

-22/35# thrusters

- Pull-ups or ring rows

21-15-9 for time or 15-12-9

SUN  July 26/15

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

REST DAY

Level 1 – HEALTH & ELEMENTS

A. Jerk from rack 10x2 – EMOM @ moderate load

B. Rope climb practice

C. Rope climbs EMOM x 10

D. Backward sled pulls 6 x 1 gym length at a moderate/heavy load