Bedlam Athlete
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
CrossFit – Bedlam Athlete #75
| Wednesday | |
| A1) |
4X4 Strict Weighted Pull-Ups @2 Set Pause at top – rest 90 Sec
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| A2) |
12-18 Perfect C2B X 4 Sets- rest 90 Sec
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| B) | 3 Sets: |
| 1 Legless RC | |
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12 Push Press @50% of PP RM
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| 50FT HS Walk | |
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12 Strict HSPU – scale to kipping if this cant be done in one set
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| 1RopeClimb | |
| rest 2 mins | |
| C) | For Time |
| 800M Run | |
| 35 KBS (53/35) | |
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25 Parrallette Facing Burpees
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Push the run, unbroken KBS and sell out on Burpees
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5:30=6:30 is the goal
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| D) |
3X25 GHD Set-Ups- aim for sets to be unbroken
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Rest as neededrest 2 mins
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CrossFit – Bedlam Athlete #74
Tuesday
A) BS @20X0 – rest as needed
3X2 @80% of BS RM
3X2@82.5-85% of BS RM
B) 5X5 TnG Power Clean – Build through your sets
Rest as needed
C) “DT”
12 DL (155/105)
9 HPC
6 S2OH
D) Single Leg Elevated Glute Bridge X 15-20/ leg
Rest as needed X 3 Sets
CrossFit – Bedlam Athlete #73
Monday AM
A) 6X1000m Row – rest 3 mins b/t sets
B) 10 Min EMOM
20 Sec L-Set on Parrallates
Monday
A) Paused Push Press 6X2 @22X2 – rest 2 mins –
B1) 3-5 @30X1 Strict HSPU to a deficit – rest 30 Sec
B2) Db Bent Over RowX 6-8 Reps @31X1 – rest 30 sec – HAP
B3) AMRAP Unbroken Ring Push-Ups
X 3 Sets – rate 2-3 mins
C) 10 Min EMOM
3-5 Ring Muscle Ups – Continue to practice solid reps here
D) For Time:
50-40-30-20-10 – Air Squats
25/20 Cal Row
50 DU
CrossFit- Bedlam Athlete – #72
Friday
A) 6X800m Run
Rest 3 mins b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
40 Sec FLR Hold on Rings
Pm Session
A) FS @20X0
4X4 @70%
3X4@75%
Rest as needed
B) Every 30 Sec X 10 Mins
1 Squat Snatch @65% for 5 mins
1 Squat Snatch @70% for 5 mins
C) 5X2 – Squat Cleans @75% RM – TnG
D) 3 Rounds:
500m Row
24 KBS (70/53)
8 Bar Muscle Ups
D) 4X8 GH Raises @21X1
Rest as needed
CrossFit – Bedlam Athlete – #71
Wednesday
A1) 5X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 1 Min AMRAP Rope Climbs X 5 Sets- rest 2-3 mins
B) For Quality – 3-4 Rounds:
20 FT HS Walk
10 Ring Dips
10 Perfect Hand Release Push-Ups
20 FT HS Walk
10 Elevated Ring Rows – Pause 2 Sec @Top
10 Perfect Hand Release Push-Ups
Rest 1 min
C) 8 Min AMRAP
PC (165/115)
BJ Overs 30/24)
1.1,2.2,3.3,4,4.5,5 etc
D) 3X20 GHD Set-Ups
Rest as needed
CrossFit – Bedlam Athlete – #70
Tuesday
A) BS @20X0 – rest as needed
4X4 @70% of BS RM
3X4@75-80% of BS RM
B) 5X6 TnG Power Snatch – Build through your sets- Try to hit same load you hit for 5 two weeks ago for 6 this week
Rest as needed
C) 13 Min AMRAP
200m Run
10 WB (20/14)
10 Alternating DB Snatch (50/35)
*Increase 5 reps on the Snatch & WB every round
D) Weighted Glute Bridges X 8-10 reps
Rest as needed X 3 Sets
CrossFit – Bedlam Athlete – #69
Monday AM
A) 10X500m Row – rest 2 mins b/t sets – Aim to be a bit faster than th3e previous two weeks
B) 10 Min EMOM
15 Sec L-Set on Parrallates
Monday PM Session
A) Paused Push Press 6X3 @22X2 – rest 2 mins – All heavier than last weeks sets
B1) 5-7 Strict HSPU to a deficit – rest 30 Sec
B2) Pendlay Row X 5-7 Tough Reps @31X1 – rest 30 sec
B3) 10-15 Kipping HSPU – Open Standard
X 3 Sets – rest 2-3 mins
C) 10 Min EMOM
3-5 Ring Muscle Ups – Practice perfect reps
D) For Time:
10 PC+OH (115/75)
10 Bar Facing Burpees
10 PS (115/75)
10 Bar Facing Burpees
10 S2OH (115/&%
Rest 5 mins and REPEAT – Aim for same time in both sets
CrossFit – Bedlam Athlete – #68
Saturday
A) Split Jerk – 5X2 @70-75% of SJ RM
Rest as needed
B) 3 Sets:
15/12 Cal Row @Damper 10
12-16 Unbroken C2B – 30 Sec Rest
60FT HS WAlk – 20FT Increments – Aim for unbroken
Rest 2 mins
C) For Time:
10 Unbroken Sets @30% of Last weeks MAx
D) For Time
30/24 Cal AD
10 Burpee Bar Muscle Up
25/20 Cal AD
8 Burpee Bar Muscle Up
20/16 Cal AD
6 Burpee Bar Muscle Up
15/12 Cal AD
4 Burpee Bar Muscle Ups
CrossFit – Bedlam Athlete – #67
Friday
Am Session
OFF
A) Every 10 Sec X 6 Mins
1 Squat Snatch @60% of Snatch RM
B) 5X2 – Squat Cleans @70-75% RM
*Drop and reset after each rep – PERFECT REPS
C) Jerry –
1 Mile Run
2k Row
1 Mile Run
D) 5X6 GH Raises @21X1
Rest as needed
CrossFit – Bedlam Athlete #66
Wednesday
A1) 4X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 1 Min AMRAP Strict Ring Pull-Ups- rest 2-3 mins
B) 4 Rounds: Not for Time – Quality Reps
10 Burpees
10 Pull-Ups
10 Clapping Push-Ups
1 Legless RC
50 FT HS Walk
C) 3 Rounds
50 Du
16 T2B
Into..
1 Round
20 OHS (155/105)
D) 5 Sets:
8 Strict T2B
Rest as needed
CrossFit – Bedlam Athlete #65
Tuesday
A) 5X4 TnG Power Snatch – Build through your sets
Rest as needed
B) 20 Min AMRAP
50 Cal Row, 27 Lateral Burpees, 27 PS (95/65)
40 Cal Row, 21 Lateral Burpees, 21 PS (95/65)
30 Cal Row, 15 Lateral Burpees, 15 Ps (95/65)
20 Cal Row, 9 Lateral Burpees, 9 PS
10 Cal Row, 6 Lateral Burpees, 6 PS
C) Weighted Glute Bridges X 10-12 rep
Rest as needed X 4 Sets
CrossFit – Bedlam Athlete #64
Monday AM
A) 9X500m Row – rest 2 mins b/t sets
B) 12 MIn EMOM
20 Sec R Side Plank + 20 Sec L Side Plank
Monday
A) Paused Push Press 5X4 @22X2 – rest 2 mins – All heavier than last sets
B) 10 Min EMOM
3-4 Ring Muscle Ups – Practice perfect reps
C) “Bedlam”
25-20-15
Thrusters (135/95)
KBS (70/53)
Burpees
CrossFit – Bedlam Athlete – #64
Satruday
A) Split Jerk – 5X3 @65% of SJ RM
Rest as needed
B) 3 Sets:
10-15 Unbroken C2B – 30 Sec Rest
1-2 Legless RC – If you feel like you cant do after Pull-Ups, scale t RC – rest 30 sec
10-15 Elevated Supinated Ring Rows
Rest 2-3 mins b/sets
C) Max Set Strict HSPU –
Rest 3 Mins
8 Unbroken Sets For Time
30% of of Max Set – every set has to be done unbroken
D) 15 Min AMRAP
15 PC (95/65)
15 BJ Overs (24/20)
15 Push-Ups
CrossFit- Bedlam Athlete #63
Friday
A) 10X400m Run
Rest 90 sec b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
35 Sec FLR Hold on Rings
PM Session
A) FS @20X0
3X5 @65%
3X5@70%
Rest as needed
B) Every 15 Sec X 7 Mins
1 Squat Snatch @60% of Snatch RM
C) 3X3 – Squat Cleans @70-75% RM
*Drop and reset after each rep – PERFECT REPS
D) 3 Rounds For Time
10 Bar Muscle Ups
50 Air Squats
100 DU
D) 4X6 GH Raises @21X1
Rest as needed
CrossFit – Bedlam Athlete #62
Wednesday
A1) 3X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 50FT HEAVY Seated Weighted Sled Pull – rest 2-3 mins
B) 8 Rounds: Not for Time Quality Reps
100m Run
3 Bar Muscle Ups – keep unbroken
6 Strict HSPU – TRY and keep unbroken
C) 16 Min EMOM
Min 1 – 20-30 DU + 3 PC (205/135)
Min 2 – 15/12 Cal Row – Scale row to 40 Sec if you cannot complete all cals
D) 5 Sets:
8 Strict T2B
Rest as needed
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