CROSSFIT: June 29-July 05, 2015.

 

 

Bridge City Beat Down Registration is open for all.  Go to www.bridgecitybeatdown.com to register.  Find your team mate today.

 

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 June 29/15

Prep Cycle 03

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 4(75%x2+1+1)

>>>In Class

A. Complete for time;

- 25 calorie row

- 50 DU’s

- 25 back squats @ 105/155#

- 50 DU’s

- 25 power cleans @ 105/155#

- 50 DU’s

- 25 pull-ups

- 50 DU’s

- 25 calorie row

>>>After class

A. Weighted front planks 4x30sec (heavy)

Level 1 – HEALTH

A. Complete for time;

- 25 calorie row

- 50 DU’s or skip rope

- 25 back squats @ light load

- 50 DU’s

- 25 power cleans @ light load (similar to BS)

- 50 DU’s

- 25 pull-ups

- 50 DU’s

- 25 calorie row

ELEMENTS

A. Complete for time;

- 20 calorie row

- 50 skip rope

- 20 Kettle bell goblet squats

- 50 skip rope

- 25 KB deadlifts

- 50 skip rope

- 20 ring rows

- 50 skip rope

- 20 calorie row

TUES June 30/15

Prep Cycle 03 (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 clean + push jerk 10(67.5%x1+1) - EMOM

B. AMRAP power clean _ push jerk in 90sec

**B. is done on the 11th minute of the EMOM and is for 90sec.

C. 5 Rounds for time;

- 15 GHD sit-ups

- 10 pistols

>>>In Class

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

B. AMRAP in 16 min;

- 15 deadlift @ 95/135#

- 15 T2B

- 15 Ring dips

Level 1 – HEALTH

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

B. AMRAP in 16 min;

- 15 deadlift @ 65/95#

- 15 hanging knee-ups or lying v-ups

- 15 push-ups

ELEMENTS

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

B. AMRAP in 16 min;

- 10 deadlift @ 55/75#

- 10 hanging knee-ups or lying v-ups

- 10 push-ups

WED July 01/15

GYM Closed for Canada Day

THURS July 02/15

Prep Cycle 03 (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. Choose 50, 35, 25 strict HSPU’s for time.  (if banding choose higher reps)

B. Rope climbs

- 2 legless

- 12 full

>>>In Class

A. Deadlifts 4(72.5%x6)

B. Complete;

- 4 min row for calories

- 4 min burpee chest to bar pull-ups

3 rounds for reps

>>>After class

A. Row 3K @ 35sec’ish’ above your best 500m rate

Level 2 – FITNESS

A. Choose 50, 35, 25 strict HSPU’s for time.  (if banding choose higher reps)

B. Rope climbs

- 2 legless

- 12 full

>>>In Class

A. Deadlifts 4(72.5%x6)

B. Complete;

- 4 min row for calories

- 4 min burpee pull-ups

3 rounds for reps

Level 1 – HEALTH

A. Deadlifts 4x6

B. Complete;

- 4 min row for calories

- 4 min burpees

- 4 min row for calories

- 4 min pull-ups (done safely)

- 4 min row for calories

- 4 min burpees

ELEMENTS

A. Deadlifts 4x6

B. Complete;

- 4 min row for calories

- 4 min burpees

2 rounds for reps

FRI July 03/15

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. Snatch – build to 87% in singles quickly, 2(67.5%x4)

B. Hang snatch pulls 3(102.5%x3)

C1. Press + Push press 4x2+2

C2. MU’s on rings 4x reps below failure (2-3 below failure)

**Use spotters if available or band lightly

>>>In Class

A. Back squat 4(72.5%x6)

B. Complete for time;

- 75 wall balls @ 14/20#

- 50 SDLHP @ 95/135#

- 25 box jump overs @ 20/24”

>>>After class

A1. Weighted front planks 4x30sec (heavy)

A2. Back extensions 4x20

Level 1 – HEALTH

A. Back squat 4x6

B. Complete for time;

- 75 wall balls @ 10/16#

- 50 SDLHP @ 65/95#

- 25 box jump overs @ 12/18”

ELEMENTS

A. Back squat 4x6

B. Complete for time;

- 55 wall balls @ 10/16#

- 35 SDLHP @ 35/55#

- 20 box jump overs on low box

SAT July 04/15

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. Clean and jerk – built to 87%in singles quickly, 2(67.5%x3)

B. Low hang clean pulls 3(102.5%x3)

C. 50 GHD sit-ups

>>>In Class

A. Close grip bench press 5.3.5.3

B. AMRAP in 12 min;

- 12 hand release push-ups

- 6 95/135# power cleans

- 50 DU’s

Level 1 – HEALTH

A. Close grip bench press 5.3.5.3

B. AMRAP in 12 min;

- 12 push-ups

- 6 65/95# power cleans

- 50 DU’s or skip ropes

ELEMENTS

A. Close grip bench press 5.5.5.5 - building

B. AMRAP in 12 min;

- 12 push-ups

- 6 45/65# power cleans or KBS

- 50 skip ropes

SUN  July 05/15

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 snatch 10(67.5%x2) - EMOM

B. EDT HSPU work

- Unbroken sets of 2 strict + 4-6 kipping AMRAP in 12 min

**Choose kipping reps based on skill and strength and build off of last week’s numbers.

>>>In Class

A. For time:
25 walking lunges
20 pull-ups
50 box jumps, 20/24”
20 double-unders
25 ring dips
20 T2B
30 kettlebell swings @ 24/32kg
30 sit-ups
20 25/35# DB hang squat cleans
30 wall-ball shots @14/20#
3 rope climbs, 15-ft. rope

>>>After Class

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

Level 2 – FITNESS

A. For time:
25 walking lunges
20 pull-ups
50 box jumps 12/18””
20 double-unders
25 ring dips
20 T2B
30 kettlebell swings @ 24/32kg
30 sit-ups
20 25/35# DB hang squat cleans
30 wall-ball shots @14/20#
3 rope climbs, 15-ft. rope

Level 1 – HEALTH

A. For time:
25 walking lunges
20 pull-ups
50 box jumps on low box
20 skip ropes
25 push-ups
20 hanging knee ups
30 Russian kettlebell swings @ 12/16kg
30 sit-ups
20 25/35# DB goblet squats
30 wall-ball shots
6 lying rope climbs