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 – 2019 #39
| Wednesday |
WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
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| A) | A. Squat Clean and Split Jerk, work to a single |
| B) |
B. Squat Clean and Split Jerk, 2 rep @70% per min Every 75 Sec X 8 Sets
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| C) | C.High Hang Squat Snatch, 10 Min EMOM |
| 4 Mins – 2@ 60% of Snatch RM | |
| 3 Mins – 2@ 65% | |
| 3 Mins – 2@75% of Snatch RM | |
| D) | 5 min @ 85-90%/high effort: |
| 300FT Shuttle Run – 50FT back and forth | |
| 8 Burpees to 6″ Target | |
| —5 min rest | |
| 10 min AMRAP | |
| 10 R Arm Hang KB Snatch @ 32kg | |
| 10 Burpees onto 30″ | |
| 10 L Arm Hang KB Snatch @ 32kg | |
| 10 Wall Balls @ 20lbs to 12ft | |
| —10 min rest | |
| 15 min AMRAP | |
| 400m Run | |
| 18 PS (75/55) | |
| 18 OHS (75/55) | |
| 36 Walking Lunges (18/Leg) |
CrossFit Bedlam Athlete – 2019 #38
| Tuesday | |
| A) | |
| A1. Strict Press @ 22X1, 7,7,6,6,5,5 – 10 sec | |
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A2. Weighted Ring Dips @ 40X0, 3-4 reps x 6 sets, 30 Sec Rest
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A3. Single ARM DB Bent Over Row @ 31X1, 6-8/arm @Tough Load x 6 sets, 2 Min rest
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| B) | EMOM Till Failure |
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Kipping HSPU + Supinated Ring Rows – 1,1.2,2.3,3.4,4. etc – all same minute
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| C) | For Time |
| 45 Thrusters (95/65) | |
| 45 Pull-Ups | |
| 45 HPC (95/65) | |
| 45 Push Press (95/65) | |
| D) | 1 Max Set: HS Hold on Wall |
CrossFit Bedlam Athlete – 2019 #37
| Monday | |
| AM session | |
| A) | 1500mRow |
| Rest 3 mins | |
| 1200m row | |
| Rest 3 mins | |
| 1200m Row | |
| Rest 3mins | |
| 1k Row | |
| B) | 10 Min Emom |
| 1 – 30 Sec weighted front bridge | |
| PM Session | |
| A) | FS – 7,6,5,7,6,5 – rest as needed – all good working sets |
| B) | 10 Min EMOM |
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2 Squat Snatch @65-70% of RM – drop and reset every time – Looking for Perfect Reps here
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| C) | 20 Min EMOM |
| 1 – 12-15 Cal Row | |
| 2 – 12-15 KBS (70/53) | |
| 3 – 5-6 Devil Press (50/35/ Hand) | |
| 4 – Rest | |
| D) |
Barbell Weighted Glute Bridge 4X8-10 Reps @moderare load
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CrossFit Bedlam Athlete – 2019 #36
| Saturday | |
| A1) |
4X5 Push Jerk – from RACK – Shoot for heavier load than last week
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| A2) | 4X8-12 Strict Ring Pull-Ups – rest 2 mins |
| B) | 16 Min EMOM |
| 1 – 6-10 Strict HSPU | |
| 2 – 3-5 Ring Muscle Ups | |
| 3 – 6-10 Tough Dual DB Strict Press | |
| 4 – 25-40FT HS Walk | |
| C) | 8 Min AMRAP |
| 8 Burpee BJ Overs (24/20) | |
| 12 T2B |
CrossFit Bedlam Athlete – 2019 #35
| A) | 1 Sets @75% Sustainable Pace |
| 18 Min Row | |
| rest 3 Min | |
| 12 Min AD | |
| B) | 10 Min EMOM |
| 15 Sec L-Hang on Pull-Up BAr | |
| A) |
5X5 DL – Build in your sets – Aim for a bit heavier than last week
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| B) |
Find a Heavish Snatch for the day- Only two misses allowed
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| C) | Every 75 Sec X 6 Sets: |
| 2 Squat Snatch @65-70% of B | |
| D) | 6 Min EMOM |
| 3 High Hang Squat Cleans @60% of Clean RM | |
| C) | For Time: Push the pace on the Row and see what you got on the BB |
| 500m Row | |
| 20 PC (115/75) | |
| 250m Row | |
| 20 S2OH (115/75) | |
| E) | 5X1 Min Sorenson Hold |
| rest as needed |
CrossFit Bedlam Athlete – 2019 #34
| Wednesday | |
| A) | A. Squat Clean and Split Jerk, work to a single |
| B) |
B. Squat Clean and Split Jerk, 1 rep @75% per min x 10 mins
|
| C) | C.High Hang Squat Snatch, 10 Min EMOM |
| Mins 6-10 – 4 @60% of Snatch | |
| D) | 5 min @ 85-90%/high effort: |
| 5 R Arm Hang KB Snatch @ 32kg | |
| 5 Box Jump Overs @ 30” – no rebounding | |
| 5 L Arm Hang KB Snatch @ 32kg | |
| 5 Box Jump Overs @ 30” – no rebounding | |
| —5 min rest | |
| 10 min AMRAP | |
| AirBike Cals – 10,10,10,10,10 | |
| Toes to Bar – 1,2,3,4,5,etc. | |
| Push-ups – 1,2,3,4,5,etc. | |
| —10 min rest | |
| 15 min AMRAP | |
| 18/15 Cal AD | |
| 12 Thrusters @ 75/55bs | |
| 9 Bar Facing Burpees |
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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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