CROSSFIT: September 14-20, 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.

NEW WARM-UP PROTOCOL

Part A:

(All done with PVC Pipe) Pass throughs, Behind the neck presses, good mornings, hip hinge rotations, core rotations, leg sings (side to side and back and forth), high hang snatch jump shrugs + high hang power snatch.

Part B:

Level 1+2 - 10 kip swings, 10 push-ups, 10 ring rows, 10 prisoner squats, 20 sec hollow rock hold x 3 rounds

Level 3 - 10 kip swings, 10 push-ups, 10 prisoner squats, 20 sec hollow rock hold x 2 rounds, then 10 pull-ups, 10 HSPU's (strict and kipping - choice of transition), 10 pistols, unbroken set of strict T2B (max 10)

Mon September 14/15

Back in the Game Cycle 06

WOD -

Level 2+3 – FITNESS & SPORT

BCBD athletes – please attend a mobility class today if possible to help recovery from comp.

>>>In Class

A. Press – find a max effort triple in 12min

B. “The X”

For time

21 thrusters @ 65/95#

21 burpees

500m row for time

15 thrusters @ 65/95#

15 burpees

500m row

9 thrusters @ 65/95#

9 burpees

500m row

TUES September 15/15

Back in the Game Cycle 06

WOD -

Level 2+3 – FITNESS & SPORT

BCBD athletes – please attend a mobility class today if possible to help recovery from comp.

Level 1 – HEALTH & ELEMENTS

Bring a Friend Day – Partner WOD

A. KBS 5x15

B. In groups of 4 complete;

- 150 pull-ups or ring rows

- 150 push-ups

- 300 sit-ups

- 300 squats

**Scale to 100,100,200,200

WED September 16/15

Back in the Game Cycle 06

WOD -

Level 2+3 – FITNESS & SPORT

A. Power clean + hang power clean + jerk 4(65%x1+1+1)

B. EDT HSPU’s – AMRAP unbroken sets of 4-7HSPU’s (chose a number) in 6 min

**Rest as needed to ensure unbroken sets.

>>>In Class

A. Front squat EMOM doubles @ 70% x 7 rounds

B. “Half Chelsea”

EMOM x 15 min - complete

- 5 pull-ups

- 10 push-ups

- 15 squats

**Shoot for 35 sec/round on first round at most to complete all 30 reps

Level 1 – HEALTH

A. Front squat EMOM doubles x 7 rounds @ moderate load

B. “Half Chelsea”

EMOM x 15 min - complete

- 5 pull-ups

- 10 push-ups

- 15 squats

**Shoot for 30 sec/round on first round at most to complete all 30 reps – scale to 12-9-6 or 10-8-4

ELEMENTS

A. Front squat EMOM doubles x 7 rounds @ moderate load

**Or choose – Goblet squat

B. “Half Chelsea”

EMOM x 15 min - complete

- 4 pull-ups

- 8 push-ups

- 12 squats

**Shoot for 30 sec/round on first round at most to complete all 30 reps – scale to 10-8-4

THURS September 17/15

Back in the Game Cycle 06

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch balance + low hang snatch 1+1 – build to a heavy set, but not maximal **9RPE

>>>In Class

A. Jerk – EMOM x 10min @ moderate load (67.5-72.5%)

B. “DB”

- 10 DB hang cleans

- 10 DB shoulder to overhead

- 4 gym length sprints

Every 4 min x 4 rounds

**Max effort each round

Level 1 – HEALTH + ELEMENTS

A. Jerk – EMOM x 10min @ moderate load

B. “DB”

- 10 DB hang cleans

- 10 DB shoulder to overhead

- 4 gym length sprints

Every 4 min x 4 rounds

FRI September 18/15

Back in the Game Cycle 06

WOD -

Level 2+3 – FITNESS & SPORT

A. Tire flips 5x5 quick flips

>>>In Class

A. “HQ”

12-9-6 for time;

- Bar Muscle-ups

- Deadlifts 185/275#

B. Weighted front planks 4x30sec

Level 1 – HEALTH

A. “HQ”

12-9-6 for time;

- Pull--ups

- Deadlifts 135/205#

B. Weighted front planks 4x30sec

ELEMENTS

A. “HQ”

12-9-6 for time;

- Pull—ups or ring rows

- Deadlifts @ moderate load

B. Weighted front planks 4x30sec

SAT September 19/15

Back in the Game Cycle 06

WOD -

Level 2+3 – FITNESS & SPORT

Rest day

Level 1 – HEALTH & ELEMENTS

A. Banded HSPU Practice – coaches will work with you to get into bands or advance your HSPU work.  Then complete – 1-4 reps EMOM for 10 min

B. “The Slopes”

AMRAP in 17min

- 12 one armed Russian KBS – left

- 12 one armed Russian KBS – right

- 12 KB cleans – left

- 12 KB cleans – right

- 12 burpees

SUN  September 20/15

Back in the Game Cycle 06

WOD - 

Level 2+3 – FITNESS & SPORT

A. Snatch – build to 85% in doubles, then 2(77.5%x2)

B. Complete 3 rounds (not for time)

- 15 GHD sit-ups

- 15 pistols

>>>In Class

A. Back squats 5x10@65%

B. “Sharp”

- 2 gym lengths HS walks

- 200 DU’s

- 50 calorie row

- 40 alternating step-ups with 30/45# DB’s on 24” box

**Scale HS walks to 1 length or 60sec HS wall run

Level 1 – HEALTH

A. Back squats 5x10 @ moderate load

B. “Sharp”

- 200 DU’s or skips

- 50 calorie row

- 40 alternating step-ups with 20/30# DB’s on 18” box

ELEMENTS

A. Back squats 5x10 @ moderate load

B. “Sharp”

- 100 skips

- 40 calorie row

- 40 alternating step-ups on 12” or 18” box