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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 6×2+2 – empty bar with position work
B. Hang power snatch + hang snatch 2+2 – work to heavy load in 20min
C. Snatch grip deadlift 3×7 @ 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 4×5 moderate load
B. AMRAP in 10 min;
– 10 burpees
– 20 wall ball @ 14/20#
ELEMENTS
A. Deadlifts 4×5 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 4×2+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 4×2+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 4×6
B. AMRAP in 18min;
– 4 pull-ups
– 6 push-ups
– 6 16/24kg KBS
ELEMENTS
A. Back squat 4×6
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
