Welcome To Bedlam Athlete
Bedlam CrossFit is not a typical gym. We are Texas’ Elite Fitness Facility specializing in teaching the CrossFit standards of “fitness”, “health” and “athleticism.” Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprint athlete.” Bedlam CrossFit strives to break away from the current, flawed fitness model we see so prevalent in America. You will not find mirrors, universal machines, or disinterested staff. What you will find are all the tools necessary to build elite levels of fitness, and trainers committed to get you there.
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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Friday
| Friday | |
| AM Session | For Time: |
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5k Row @70- 75% Effort – Effort Should be easy
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| A) |
Split Jerk Waves – Build throughout your waves
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| 5,4,3,5,4,3 – rest as needed | |
| B) | For Quality |
| 12-9-6-3 | |
| Dual KB Push Press – Challenging Load | |
| Strict Pull-Ups | |
| STRICT HSPU | |
| Rest 3-5 Mins | |
| ForQuality | |
| 1-5 | |
| Ring Muscle Ups + 1 Ring Dip | |
| Tough Push Jerk – you pick the weight | |
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*One Rep on Muscle Up Complex = 1 Ring Muscle Up + 1 Ring Dip At top
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| C) | For Time: |
| 800m Run | |
| 80 DU | |
| 400m Run | |
| 40 BJ Overs (24/20) | |
| 200m Run |
CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Wednesday
| Wednesday | |
| A1) |
Dual KB Front Rack Split Squats X 10 reps/ Leg – Moderate Load – rest 1 min
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| A2) |
30 Sec Weighted Sorenson Holds – rest 1 min
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| A3) | 20 Sec Side Bridge/ Side |
| X 3 Sets – rest 1-2 Mins | |
| EFFORT Should be 100% Below: | |
| B1) |
8 Hang Power Cleans – Build in your Sets (Unbroken EVERY SET though) – 20-30 Sec Rest
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| B2) |
50 FT Sled Push – HAP and as Fast as possbile – 20 Sec REST
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| B3) |
10 Sec AD SPRINT – EFFORT SHOULD BE 100%
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3-4 Sets – rest AS NEEDED to ensure EFFORT is AS HARD AS POSSIBLE (thinking 3+ Minutes)
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| C) | 3 Sets: Mix and Match every Set |
| 30/24 Cal Row | |
| 20 KBS (70/53) | |
| 30/24 Cal AD | |
| rest 2-3 Mins |
CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Tuesday
| Tuesday | |
| A1) |
KB Strict Press @31X2 – X 6-8 Tough Reps – rest 1 min
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| A2) | Pednlay Row @31X2 X 6-8 Tough Reps – |
| X 3 Sets – rest 2 mins | |
| B) |
Push Press – Build through your waves – Take Push Press from Ground
|
| 5,4,3,5,4,3 – rest 90 Sec | |
| C) | 9 Min EMOM |
| 1 – 15 Sec AMrap Strict HSPU to Deficit | |
| 2 – 15 Sec AMRAP Strict Pull-Ups | |
| 3 – 15 Sec Strict T2B | |
| D) | 7 Min AMRAP |
| 3,3.6.6.9,9.12,12 | |
| PC (115/75) | |
| Kipping HSPU |
CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Monday
| Monday | |
| AM Session | |
| A) |
15X100m Runs @Hard Effort
|
| rest 30 Sec | |
| PM Session | |
| A) |
6 Sets: Build through the sets – Segmented Snatch + Snatch Pull + Snatch
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*Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements
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| B) |
BS – 5,4,3,5,4,3 @30X1 – Build through your waves – rest as needed
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| C) | 3-4 Sets: |
| 21/18 Cal AD | |
| 18 T2B | |
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15 Deadlifts (205/135)
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12 Alternating KB Snatch (70/53)
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| rest 2 mins | |
| D) | 3 Sets: |
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30 Sec Sorenson Hold
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15 Weighted Hip Extensions
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| rest as needed |
CrossFit – Bedlam Athlete Cycle #5 – Week 6 – Saturday
| Saturday | |
| A) | Partner Workout: |
| 30 Min AMRAP – Partition with Partner | |
| 1K Row | |
| 20 PS (135/95) | |
| 75/50 Cal AD | |
| 20 PC (135/95) | |
| 20 Burpee BJ (24/20) |
CrossFit – Bedlam Athlete Cycle #5 – Week 6 – Friday
| Friday | |
| AM Session | 4X5 Min AD |
| rest 5 mins | |
| *Work on increasing Pace throughout every set | |
| PM Session | |
| A) | BS – Build to a max set of 5 |
| B) | Build to a Heavy Complex |
| TnG 3 Squat Snatch – Aim for a Max Set | |
| C) | Build to a Max Deficit Strict HSPU |
| D) | For Time: Tester |
| Max Set of Ring Muscle Ups – No Strategy – Go for a PR | |
| rest 90 Sec | |
| For Time: Tester | |
| 20 Ring Muscle Ups | |
| *Switch to Bar Muscle Ups if more Efficient |
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Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, wish you were better. -JR .
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