**New South East Location NOW open. Class times of 5-6-7pm Mon-Fri – come check us out.
**QUESTION – Can you do Level 2+3 work at South East? Yes of course you can – there is room and we would love to have you.
NOTE – new warm-up and new level of programming (ELEMENTS)
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 15/15
Prep Cycle 01
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. Ring MU – EMOM for 10 min (choose number based on skill – maintain number across all rounds)
>>>In Class
A. Deadlift 4(67.5%x6)
B. Complete for time;
– 1000m row
– 50 wall balls
– 750m row
– 40 wall balls
– 500m row
-30 wall balls
>>>After Class
A. GHD sit-ups x 55 – break up in any way needed.
Level 2 – FITNESS
A. Ring MU – EMOM for 10 min (choose number based on skill – maintain number across all rounds)
**Scale MU to banded MU’s if you have done before or strict pull-ups
>>>In Class
A. Deadlift 4(67.5%x6)
B. Complete for time;
– 1000m row
– 50 wall balls
– 750m row
– 40 wall balls
– 500m row
-30 wall balls
Level 1 – HEALTH
A. Deadlift 4×6
B. Complete for time;
– 1000m row
– 50 wall balls
– 750m row
– 40 wall balls
– 500m row
-30 wall balls
ELEMENTS
A. Deadlift 4×6 @ light load with focus on technique
B. Complete for time;
– 500m row
– 25 wall balls
– 300m row
– 20 wall balls
– 150m row
– 15 wall balls
TUES June 16/15
Prep Cycle 01
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 clean based on flexibility EMOM – 15min @ technical load
B. Alternating every 30sec;
– 1-3 pistols based on skill
– 1-3 Parallette jump through
Let clock run for 15min
WED June 17/15
Prep Cycle 02
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 2(67.5%x4, 72.5%x3, 77.5%x2)
B. Low hang snatch pulls 3(95%x4)
C. Press + Push press 4×3+1
>>>In Class
A. Back squat 4(67.5%x6)
B. AMRAP in 8 min;
– 1 rope climb
– 10 ring dips
– 15 T2B
Level 1 – HEALTH
A. Back squat 4×6
**Choose load heavier than last week by 2.5-5#
B. AMRAP in 8 min;
– 1 rope climb or lying rope climb
– 10 push-ups
– 15 T2B or hanging knee-ups
ELEMENTS
A. Back squat 4×6
B. AMRAP in 8 min;
– 2 lying rope climb from box or floor
– 10 push-ups on rig
– 10 hanging knee-ups or lying knees to chest v-ups
THURS June 18/15
Prep Cycle 02
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. Clean and jerk 2(67.5%x4, 72.5%x3, 77.5%x2)
B. Hang clean pulls 3(95%x5)
>>>In Class
A. Close grip bench press 7.5.3.7.5.3
**Set loads based on last week
B. 5 rounds for time of;
– 7 bar MU’s
– 7 power clean and jerk @ 125/185#
– 70 DU’s
Level 2 – FITNESS
A. Clean and jerk 2(67.5%x4, 72.5%x3, 77.5%x2)
B. Hang clean pulls 3(95%x5)
>>>In Class
A. Close grip bench press 7.5.3.7.5.3
**Set loads based on last week
B. 5 rounds for time of;
– 7 bar MU’s or banded
– 7 power clean and jerk @ 95/135#
– 70 DU’s or skips
Level 1 – HEALTH
A. Close grip bench press 7.5.3.7.5.3
**Set loads based on last week
B. 5 rounds for time of;
– 7 pull-ups
– 7 power clean and jerk @ 85/115# or deadlift + shrug
– 70 DU’s or skips
ELEMENTS
A. Close grip bench press 7.7.5.5.3.3 – build throughout
B. 5 rounds for time of;
– 7 ring rows
– 7 deadlift + shrug @ moderate load
– 50 skips
FRI June 19/15
Prep Cycle 02
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(65%x2) – EMOM
B. HS walking practice – 5-10 min
C. Strict HSPU’s + HSPU’s 12×2+4-8 – EMOM
**Choose kipping reps based on skill and strength
>>>In Class
A. Complete;
– 5 deadlifts @ 72.5%
– 10-15 push-ups
– 8 lateral box jump overs @ 24/27” (must touch top of box on way over)
Every 4 min x 7 rounds
**Adjust DL percentage to suit – should be a tough push, but not impossible.
>>>After Class
A. Row 3000m @ moderate pace – do not push intensity at all as it is meant to be low.
Level 2 – FITNESS
A. Power snatch 10(65%x2) – EMOM
B. HS walking practice – 5-10 min
C. Strict HSPU’s + HSPU’s 12×2+4-8 – EMOM
**Choose kipping reps based on skill and strength
>>>In Class
A. Complete;
– 5 deadlifts @ 72.5%
– 10-15 push-ups
– 8 lateral box jump overs @ 20/24” (must touch top of box on way over)
Every 4 min x 7 rounds
**Adjust DL percentage to suit – should be a tough push, but not impossible.
Level 1 – HEALTH
A. Complete;
– 5 deadlifts
– 10-15 push-ups
– 8 lateral box jump overs @ 12/18” (must touch top of box on way over)
Every 4 min x 7 rounds
ELEMENTS
A. Complete;
– 5 deadlifts
– 8-10 push-ups
– 8 box jumps
Every 4 min x 7 rounds
SAT June 20/15
Prep Cycle 02
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. HS wall walk-ups x 10 with 5 sec hold at top
B. Power snatch + OHS 6×3+1
C. GYMN Q45s x 8 rounds
– 2-4 HS push-up, 1 Kick-up and hold or wall walk-up
– 3-4 strict pull-ups
**Alternate movements every 45sec
SUN June 21/15
Prep Cycle 2
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 5(70%x3+1)
>>>In Class
A. Complete;
– 5 Back squats @ 70%
– 15 DB burpees @ moderate load
Every 4.5 min x 6 rounds
**Adjust BS percentage to suit – should be a tough push, but not impossible.
>>>After class
A. Weighted front planks 4x30sec (heavy)
Level 1 – HEALTH
A. Complete;
– 5 Back squats
– 15 DB burpees @ moderate load
Every 4.5 min x 6 rounds
ELEMENTS
A. Complete;
– 5 Back squats
– 10 DB burpees @ moderate load
Every 4.5 min x 6 rounds
