CrossFit BMW: Benchmark Workouts

Joint Mobilitry Drillz

400 meter run @ load

Warm Up:
L-run
5 pull ups
10 push ups
15 squats
3 rounds

1:00 row @ calories
1:00 to complete 15 kettlebell swings @ 1.5pood/2pood
6 rounds

“Tabata”
mountain climbers

Joint Mobility Drillz

400 meter run

Warm Up:
to be posted on white board

Dead Lift:
5 @ 75%
3 @ 85%
1 + @ 95%
*strict form and positioning will be stressed, terminate lift at coaches que

Dead Lift NE:
5 x 5, work up to a heavy set of 5, look to achieve a 5lb to 15lb increase from last exposure

As Many Rounds As Possible In 12:00 of:
15 wall ball shots
30 double unders
*details to be determined a time of wod

Insane Downhill Bike Race:yt 

Joint Mobility Drillz

Warm Up:
3 burgeners  
3 front rack lunges 3R, 3L
6 medicine ball cleans
3 rounds

Over Head Squat:
3 @ 70%
3 @ 80%
3 @ 90%

Over Head Squat NE:
3 x 5, focus on technique and mechanics

Power Clean:
2 power cleans
10 box jumps @ 20″/24″
every minute on the minute for 10:00 
* moderate to heavy take a 5lb to 15lb increase from last weeks lift

Barbell Training and Physical Therapy:ss

Joint Mobility Drillz

Warm Up:
to be posted on white board 

Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%

Bench Press NE:
3 x 5, look to sustain with a 5lb to 10lb increase from last weeks 3 x 5

25 – 20 – 15 – 10 – 5 reps of
hands off push ups
walking lunges
ring dips 
squats
for time
* scale up or down
 

The Story Of Frozen Food: A BirdsEye View

Joint Mobility Drillz

400 meter run backwards 

Warm Up:
6 broad jumps
6 split lunges
3 skin the cats
3 forward rolls
3 rounds

5 power snatches @ 75lbs/115lbs
10 mountain climbers @ 4 count
5 rounds for time

400 meter farmers carry 
400 meter run
400 meter farmers carry
400 meter run
20 turkish get ups
for time
*load to be determined

Joint Mobility Drillz

Warm Up:
to be posted on white board

Back Squat: 
3 x 70%
3 x 80%
3 + x 90%

Back Squat NE:
3 x 5, adding 10lbs to 15lbs to last effort

3 timed rounds of:
30 kettlebell swings @ 1.5pood/2pood
15 burbees
30 double unders
*3:00 time cap on each round

Joint Mobility Drillz

Warm Up:
to be posted on white board

Shoulder Press:
3 x 70%
3 x 80%
3 + x 90% 

Shoulder Press NE:
3 x 5, add albs to last effort

L – run
20 wall ball shots
3 rounds for time 

Joint Mobility Drillz

Warm Up:
to be posted on white board

L – run
10 hang power cleans to push press 
10 front squats
*load @ 95lbs/65lbs
3 rounds 

“Michael”
800 meter run
50 back extensions
50 sit ups
*for time
*scale each wod as needed, deload or upload

Joint Mobility Drillz

400 meter run

Warm Up:
3 rounds of:
8 romanian deadlifts
8 box jumps @ 20″ / 24″
8 inch worms @ alternating 4 forward 4 backward

Deadlift:
3 x 70%
3 x 80%
3 x 90%

Deadlift NE:
5 x 5 working up to a heavy set of 5

800 meter row
40 burpees
20 toe to bars or 50 sit ups
for time

Joint Mobility Drillz

Warm Up:
5 bej squats
5 squat presses (use to call these szotts press)
5 banded goodmorings
3 rounds

Over Head Squat:
5 x 65%
5 X 75%
5 X 85%

Over Head Squat NE: 
3 x 5, warm up to a moderate load that allows you to perform a flawless and repeatable rep for 3 sets.

Power Clean:
2 power cleans every 1:00 on the minute for 10:00
*focus on neat movement and a firm rack 
*moderate to heavy