CrossFit BMW: Benchmark Workouts

joint mobility drillz

Push Press
2 – 2 – 2 - 2 – 2
20:00 time cap, warmup to completion

mobility drillz

200 meter run
max rep pull ups

200 metr run
max rep squats

200 meter run
max rep push ups

200 meter run
max rep walking lunges

200 meter run
max rep wall walks

2:00 of work followed by 2:00 of rest
for each couplet

*post reps and loads to comments

Joint mobility drillz

Burgeners

Power Snatch 1 rep max
1 – 1 – 1 - 1 – 1
20:00 time cap, warm up to completion
*scale to muscle snatch

1 knee to elbow
1 box jump @ 30″/24″
2 knee to elbow
2 box jumps @ 30″/24″
3 knee to elbow
3 box jumps @ 30″/24″……..
continue, adding 1 rep to each movment per rep scheme
7:00 for reps

Finisher

Group Warm Up:
Joint Mobility Drillz
:30 Hand stand Hold
:30 Squat Holds
:30 Forward Plank
:30 Pull Up Hold
:30 Rest
10:00 running clock

WOD:
50 Overhead Squats @ PVC
400m run
4 rounds or time 

joint mobility drillz

back squat
10 x 2 @ 60% 1 rep max
:30 rest between sets
*lots of speed and maintain tension at bottom of squat
*minimal transition time with partners

300 meter down and backs x 50′s
15 thrusters @ 65lbs/45lbs
15 kettle bell swings @ 1.5pood/1pood
3 rounds for time

finisher

joint mobility drillz

squat clean
1 – 1 – 1 – 1 – 1 – 1 – 1
20:00 time cap

squat clean every minute on the minute for 12 minutes @ 80% of 1rep max

seated box jumps
3 x 5

75 kettle bell swings
50 hollow rocks
*partition as desired

Warm up:
Joint Mob Drillz
10 pistols, 5 each leg
6 broad jumps
2 wall walks
40 double unders
2 rounds

Partner WOD:
400 run
50 deadlifts @ 155/115*
40 box jumps
10 hand stand push ups
50 power cleans @ 115/75
30 box jumps
8 hand stand push ups
50 push press @ 75/45*
20 box jumps
6 hand stand push ups
800m run
* each move must be solid form throughout and one bar should be used. You should develop a strategic plan to strip weight in minimal time. You and your partner are only permitted to work at the same time during the run. Both partners running one time around equals 400 meters total.

CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so, I’ve been preaching that one for years.

What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.

Today you are challenged to find your max weight for a “6 minute or better Fran”. This is a great active lesson on scaling that I hope you get. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max thruster is 145lbs, then 90-95lbs would probably get you a good dose of Fran. If you’re not sure where or when to scale, just ask, I suggest and prescribe scaling on a regular basis, now you have a better understanding why.

joint mobility drillz

thruster
1 – 1 – 1 – 1 – 1 – 1 – 1
20:00 time cap

“fran”
21 – 15 – 9 reps of
thrusters
pull ups
for time

joint mobility drillz

400 meter run
100 jumping jacks
400 meter run

hearts = burpees
spades = lunges 
diamonds = box jumps
clubs = kettlebell swings
jokers = 400 meter run

50 yard sprints x 8
:30 rest between

joint mobility drillz

400 meter run
25 squats
25 push ups
2 rounds

40 – 30 – 20 – 10 reps of
jumping pull ups
wall ball shots

finisher:

No class this morning- we are meeting for the heartwalk wod between 8:00-8:30, leaving no later than 8:45. To those who are unable to make it, have a wonderful Saturday. Thank you again for all who have contributed to the American Heart Association!