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 22/15
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. Power clean + push jerk 10(65%x1+1) – EMOM
B. AMRAP power clean _ push jerk in 60sec
**B. is done on the 11th minute of the EMOM (last minute of work)
C. Rope climbs x 6
>>>In Class
A. Complete;
– 6 Press
– 8-12 T2B
– Row 100m max effort
Every 4 min x 7 rounds
Level 1 – HEALTH
A. Complete;
– 6 Press
– 8-12 T2B or hanging knee-ups
– Row 100m max effort
Every 4 min x 7 rounds
ELEMENTS
A. Complete;
– 6 Press @ moderate load
– 8-12 Hanging knee-ups or lying v-ups
– Row 100m max effort
Every 4 min x 7 rounds
TUES June 23/15
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. AMRAP in 10min
– 8 ring push-ups unbroken with turn out
– 4-6 L-pull-ups unbroken
**Not conditioning, just good quality work.
>>>In Class
A. Deadlift 4(70%x6)
B. Complete 5 rounds for time of;
– 500m row
– 15 65/95# OHS
– 15 18/24” box jumps
Level 2 – FITNESS
A. AMRAP in 10min
– 8 push-ups unbroken
– 4-6 pull-ups with 1-2 sec pause at top unbroken
**Not conditioning, just good quality work.
>>>In Class
A. Deadlift 4(70%x6)
B. Complete 5 rounds for time of;
– 500m row
– 15 55/75# OHS
– 15 18/24” box jumps
Level 1 – HEALTH
A. Deadlift 4×6
B. Complete 5 rounds for time of;
– 500m row
– 12 45/65# OHS
– 12 12/18” box jumps
ELEMENTS
A. Deadlift 4×6 @ technical load
B. Complete 5 rounds for time of;
– 400m row
– 12 empty bar front squat or KB goblet squat
– 12 12/18” step-ups
WED June 24/15
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. Rope climb technique – 5 min
B. Rope climbs EMOM x 8 min
C. Prowler pushes – AMRAP in 10 min with partners
– Alternate gym length prowler pushes
D. Weighted front planks 4x30sec (heavy)
ELEMENTS
A. Rope climb technique – 5 min
B. 2 Rope climbs from lying EMOM x 8 min
C. Prowler pushes or sled drag – AMRAP in 10 min with partners
– Alternate gym length prowler pushes or sled drag
D. Front planks 4x30sec (heavy)
THURS June 25/15
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 3 – SPORT
A. Snatch – build to 80% in singles quickly, 3(70%x3)
B. Hang snatch pulls 3(100%x3)
C. Press + Push press 4×3+1
>>>In Class
A. Back squat 4(70%x6)
B. AMRAP in 5 min
– 5 MU’s
– 15 burpees
Rest 2 min – repeat
>>>After class
A1. Weighted front planks 4x30sec (heavy)
A2. Back extensions 4×20Level 2 – FITNESS
A. Snatch – build to 80% in singles quickly, 3(70%x3)
B. Hang snatch pulls 3(100%x3)
C. Press + Push press 4×3+1
>>>In Class
A. Back squat 4(70%x6)
B. AMRAP in 5 min
– 5 MU’s
– 15 burpees
Rest 2 min – repeat
Or
B. AMRAP in 5 min
– 5 ring dips
– 5 pull-ups
Rest 2 min – repeat
>>>After class
A1. Weighted front planks 4x30sec (heavy)
A2. Back extensions 4×20
Level 1 – HEALTH
A. Back squat 4×6
B. AMRAP in 5 min
– 5 parallel bar dips
– 5 pull-ups
Rest 2 min – repeat
ELEMENTS
A. Back squat 4×6
B. AMRAP in 5 min
– 5 push-ups
– 5 ring rows
Rest 2 min – repeat
FRI June 26/15
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. Clean and jerk – built to 80%in singles quickly, 3(70%x2)
B. Low hang clean pulls 3(100%x3)
>>>In Class
A. Close grip bench press 5.3.5.3
B. Complete 2 rounds for time;
– Row 2000m
– 75 16/24kg KBS
– 35 push-ups
Level 1 – HEALTH
A. Close grip bench press 5.3.5.3
B. Complete 2 rounds for time;
– Row 1500m
– 65 12/16kg KBS
– 30 push-ups
ELEMENTS
A. Close grip bench press 5.3.5.3
B. Complete 2 rounds for time;
– Row 1000m
– 50 12/16kg Russian KBS
– 25 push-ups
SAT June 27/15
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 10(70%x1) – 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
>>>In Class
A. Complete 7 rounds for time of;
– 6 205/315# deadlifts
– 6 bar over burpees
– 100 DU’s
Level 1 – HEALTH
A. Complete 7 rounds for time of;
– 6 155/225# deadlifts
– 6 bar over burpees
– 100 DU’s or skip rope
ELEMENTS
A. Complete 7 rounds for time of;
– 6 deadlifts @ technical load
– 6 bar over burpees
– 75 skip rope
SUN June 28/15
Prep Cycle 3
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 snatch or power snatch technique
B. Hang snatch + power snatch (with 3 second concentric portion to mid thigh) 1+1 – build to heavy load in 25 min
C. EMOM gymn work x 12 minutes
– 1 HS walk-up and hold for 5 sec
– 3-6 Strict pull-ups
D. Ab wheel roll-outs 3 x 8-10
