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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 June 29/15
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 + snatch + OHS 4(75%x2+1+1)
>>>In Class
A. Complete for time;
– 25 calorie row
– 50 DU’s
– 25 back squats @ 105/155#
– 50 DU’s
– 25 power cleans @ 105/155#
– 50 DU’s
– 25 pull-ups
– 50 DU’s
– 25 calorie row
>>>After class
A. Weighted front planks 4x30sec (heavy)
Level 1 – HEALTH
A. Complete for time;
– 25 calorie row
– 50 DU’s or skip rope
– 25 back squats @ light load
– 50 DU’s
– 25 power cleans @ light load (similar to BS)
– 50 DU’s
– 25 pull-ups
– 50 DU’s
– 25 calorie row
ELEMENTS
A. Complete for time;
– 20 calorie row
– 50 skip rope
– 20 Kettle bell goblet squats
– 50 skip rope
– 25 KB deadlifts
– 50 skip rope
– 20 ring rows
– 50 skip rope
– 20 calorie row
TUES June 30/15
Prep Cycle 03 (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 clean + push jerk 10(67.5%x1+1) – EMOM
B. AMRAP power clean _ push jerk in 90sec
**B. is done on the 11th minute of the EMOM and is for 90sec.
C. 5 Rounds for time;
– 15 GHD sit-ups
– 10 pistols
>>>In Class
A. Press – build to heavy triple in 12 minutes (do so quickly)
B. AMRAP in 16 min;
– 15 deadlift @ 95/135#
– 15 T2B
– 15 Ring dips
Level 1 – HEALTH
A. Press – build to heavy triple in 12 minutes (do so quickly)
B. AMRAP in 16 min;
– 15 deadlift @ 65/95#
– 15 hanging knee-ups or lying v-ups
– 15 push-ups
ELEMENTS
A. Press – build to heavy triple in 12 minutes (do so quickly)
B. AMRAP in 16 min;
– 10 deadlift @ 55/75#
– 10 hanging knee-ups or lying v-ups
– 10 push-ups
WED July 01/15
GYM Closed for Canada Day
THURS July 02/15
Prep Cycle 03 (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. Choose 50, 35, 25 strict HSPU’s for time. (if banding choose higher reps)
B. Rope climbs
– 2 legless
– 12 full
>>>In Class
A. Deadlifts 4(72.5%x6)
B. Complete;
– 4 min row for calories
– 4 min burpee chest to bar pull-ups
3 rounds for reps
>>>After class
A. Row 3K @ 35sec’ish’ above your best 500m rate
Level 2 – FITNESS
A. Choose 50, 35, 25 strict HSPU’s for time. (if banding choose higher reps)
B. Rope climbs
– 2 legless
– 12 full
>>>In Class
A. Deadlifts 4(72.5%x6)
B. Complete;
– 4 min row for calories
– 4 min burpee pull-ups
3 rounds for reps
Level 1 – HEALTH
A. Deadlifts 4×6
B. Complete;
– 4 min row for calories
– 4 min burpees
– 4 min row for calories
– 4 min pull-ups (done safely)
– 4 min row for calories
– 4 min burpees
ELEMENTS
A. Deadlifts 4×6
B. Complete;
– 4 min row for calories
– 4 min burpees
2 rounds for reps
FRI July 03/15
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. Snatch – build to 87% in singles quickly, 2(67.5%x4)
B. Hang snatch pulls 3(102.5%x3)
C1. Press + Push press 4×2+2
C2. MU’s on rings 4x reps below failure (2-3 below failure)
**Use spotters if available or band lightly
>>>In Class
A. Back squat 4(72.5%x6)
B. Complete for time;
– 75 wall balls @ 14/20#
– 50 SDLHP @ 95/135#
– 25 box jump overs @ 20/24”
>>>After class
A1. Weighted front planks 4x30sec (heavy)
A2. Back extensions 4×20
Level 1 – HEALTH
A. Back squat 4×6
B. Complete for time;
– 75 wall balls @ 10/16#
– 50 SDLHP @ 65/95#
– 25 box jump overs @ 12/18”
ELEMENTS
A. Back squat 4×6
B. Complete for time;
– 55 wall balls @ 10/16#
– 35 SDLHP @ 35/55#
– 20 box jump overs on low box
SAT July 04/15
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. Clean and jerk – built to 87%in singles quickly, 2(67.5%x3)
B. Low hang clean pulls 3(102.5%x3)
C. 50 GHD sit-ups
>>>In Class
A. Close grip bench press 5.3.5.3
B. AMRAP in 12 min;
– 12 hand release push-ups
– 6 95/135# power cleans
– 50 DU’s
Level 1 – HEALTH
A. Close grip bench press 5.3.5.3
B. AMRAP in 12 min;
– 12 push-ups
– 6 65/95# power cleans
– 50 DU’s or skip ropes
ELEMENTS
A. Close grip bench press 5.5.5.5 – building
B. AMRAP in 12 min;
– 12 push-ups
– 6 45/65# power cleans or KBS
– 50 skip ropes
SUN July 05/15
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 snatch 10(67.5%x2) – 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 and build off of last week’s numbers.
>>>In Class
A. For time:
25 walking lunges
20 pull-ups
50 box jumps, 20/24”
20 double-unders
25 ring dips
20 T2B
30 kettlebell swings @ 24/32kg
30 sit-ups
20 25/35# DB hang squat cleans
30 wall-ball shots @14/20#
3 rope climbs, 15-ft. rope
>>>After Class
A. Row 2K @ 35 sec above 500m pace
Level 2 – FITNESS
A. For time:
25 walking lunges
20 pull-ups
50 box jumps 12/18””
20 double-unders
25 ring dips
20 T2B
30 kettlebell swings @ 24/32kg
30 sit-ups
20 25/35# DB hang squat cleans
30 wall-ball shots @14/20#
3 rope climbs, 15-ft. rope
Level 1 – HEALTH
A. For time:
25 walking lunges
20 pull-ups
50 box jumps on low box
20 skip ropes
25 push-ups
20 hanging knee ups
30 Russian kettlebell swings @ 12/16kg
30 sit-ups
20 25/35# DB goblet squats
30 wall-ball shots
6 lying rope climbs
