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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 10×2
**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 4×6
B. AMRAP in 12min;
– 45/65# thrusters
– Push-ups
2.4.6.8.10…
ELEMENTS
A. Deadlift 4×6
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 10×2 – 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 8×2 – EMOM @ 14/20#
B. Power snatch + OHS 5×1+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 4×5
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 4×5 or goblet squats 4×8
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 10×1+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 5×1+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 4×7
B. Complete;
– Row 1500m then,
5 rounds for time of;
– 15 45/65# thrusters
– 50 DU’s or skip ropes
ELEMENTS
A. Back squat 4×7
B. Complete;
– Row 1000m then,
5 rounds for time of;
– 15 35/45# thrusters
– 50 DU’s or skip ropes
