CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
22

Friday

1:00 hip mobility @ band
1:00 squat rocks
1:00 shoulder mobility @ band


6 rounds of:
4 back squats @ 65% – 70% @ 2111
*performed every 2:00 strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep


4 rounds of:
4 front squats @ 60%
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs this week from last weeks numbers

as many rounds and reps as possible in 12:00 of:
18 goblet squats 70lbs/53lbs
12 hanging leg raises or v-ups
6 burpees

30 – 12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells 

*1:30 rest
*rest as needed


Nov
21

Thursday

Schedule Update:
Thursday November 28th, 9:00 a.m. and 10:00 a.m. classes only.

2:00 banded scarecrow
burgeners @ snatch
1:00 wide grip hang from pull up bar

2 rounds of:
:30 donkey kicks
:30 burpee pull ups

5 rounds of:

1 snatch jerk
1 over head squat
1 snatch balance
1 hang power snatch
1 hang snatch
*perform every 2:30 – increase load every round as technique allows

3 rounds of:
1:30 ring muscle up progression
1:30 L-seat progression
1:30 handstand progression

2 rounds for max reps of:
1:30 of row @ calories
:30 rest
1:30 of handstand push ups
:30 rest
1:30 of pose running @ band
:30 rest
1:30 of dips











Nov
20

Wednesday


8 banded d-lifts
8 hamstring floss

3 rounds of:
3 d-lifts @ pose technique @ 4121

3 rounds of:
3 d-lifts @ 65% – 70% @ 4122

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all @ 4121
*performed every 2:00

4 rounds of:
6 seated good mornings @ 4121
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 4121

*performed every 2:00

2 rounds of:
:20 full support on rings
:10 catch position on rings
*performed every :30

every 1:00 on the 1:00 for 6:00 perform:
8 – 10 supine rows @ 4121
:45 plank





Nov
19

Tuesday

2:00 hip flexor mobility @ band
2:00 tricep mobility @ band

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 cuban presses


5 rounds of:
5 clean & jerks – increase (manage) load every round with out decreasing form or speed – split & squat cleans allowed – “skill over all else”- get under the bar on the clean and on the jerk.
*2:00 rest

1 round for time of:
30 clean & “press” @ 40% – 50% of your 1 rep max


2 rounds of:
1:00 row @ 70%
16 goodmornings

:45 rest
1:00 row @ 80%
12 assisted pull ups or ring rows

:45 rest
1:00 row @ 90%
1:00 hang from pull up bar

:45 rest

2 rounds for times of:
500 meter row
8 power cleans
20 pull ups
performed every 6:00

*load for power clean determined at time of wod







Nov
18

Monday

6 rounds of:
4 bench presses @ 65% – 70% @ 4121
*performed every 2:00

4 rounds of:
6 bench press @ dumbbells – choose a load that you can accomplish @ 4121
*performed every 2:00 

2 rounds of:
8 rear rack bar shoulder presses or wide dumbbell presses @ 4121
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for the next 4 weeks

30 – 12 – 10 – 8 – 6 reps of:
flyes + pull overs @ dumbbells
1:30 rest
landmine rows + dumbbell rows

1:30 rest

4 rounds of:
25 laying leg raises

Nov
17

Sunday

2 rounds of:
:20 paloff hold left
:20 paloff hold right
:30 banded lateral walk left
:30 banded lateral walk right
:30 single leg plank left
:30 single leg plank right
:20 dynamic bulgarian lunge left
:20 dynamic bulgarian lunge left
*1:00 rest goal, glute midline engagement – perfect joint alignment

3 rounds for time of
1000 meter row
60 power snatches @ 95lbs/65lbs
40 overhead squats @ 95lbs/65lbs
20 burpees over bar

*2 partner wod – partition reps, rounds and meters as desired – one partner working at a time – goal for you is to stay focused with a relaxed facial expression and able to maintain nasal breathing throughout with a sustainable pace in every other round – perform one round in what you describe as your natural performing/resting state – and the other in the regulated performance/resting state prescribed.

Nov
16

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Nov
15

Friday

Great work to all Coaches and members during our last training cycle leading up to yesterdays practice run of our upcoming fundraiser.

One month, 4 weeks from today, we will be performing our CrossFit Total while hosting our annual Lift’s For Gift’s Fundraiser.

Everyone will be training toward his or her personal goals by way and modified way of the upcoming program and is expected to participate whether you are deciding to partake and donate in the fundraiser or not. Our training cycle changes today.
For you experienced athletes the goal – strength, building up to the Total – for you beginners, focusing on form and technique, building a base and stamina in the back squat, bench press and d-lift.
Expect to see, controlled tempo work (4121 -:04 down eccentric – :01 pause – :02 up concentric – :01 pause), on body, external weight movements, and a lot of muscle endurance, body building style super sets.
Metcon and gymnastic skill training focus – work at a sustaianable and repeatable pace.

Expect to see the power lifting disciplines three times a week.
Sunday – team wod.
Monday – bench press
Tuesday – clean variations, high intensity metcon.
Wednesday – d-lift natch variations
Thursday – snatch varitions, low intensity metcon.
Friday – back squat

Strength days will be full body assault days, varying the intensity from low to medium, goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout, staying prepared and ready for the unknown.

8 squats to hip opener mobility
8 lunge to A-pose

6 rounds of:
4 back squats @ 65% – 70% of yesterdays max lift @ 4121
*performed every 2:00
4 rounds of:
4 front squats @ 60% @ 4121
*performed every 2:00
2 rounds of:
8 barbell lunges @ front or rear rack @ 4121
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for the next 4 weeks

1 round for time of:
400 meter row
40 walking lunges @ farmers carry @ 53lbs/35lbs
20 toes to bars
400 meter row
30 walking lunges @ farmers carry @ 53lbs/35lbs
15 toes to bar
400 meter row
20 walking lunges @ farmers carry @ 53lbs/35lbs
10 toes to bar

*goal is to stay focused with a relaxed facial expression and able to maintain nasal breathing throughout with a sustainable pace –

Nov
14

Thursday

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 15, 2019 at 8:00 a.m. now is a good time to do so.



Today’s workout of the day will be will be a combination of 3 lifts. Back Squat, Bench Press, D-lift (in that order) in heats of six lifters at a time.

6 minutes on the floor for each of the Power Lifts, 2 minutes of warm up and 4 minutes of practice competition time on the floor for each of the Power Lifts. On a running clock lifters will have 2 minutes prep time to warm up to a start load, and 4 minutes to complete as many single lifts as needed to perform a 1 rep max in each individual lift. 

Each athlete will be permitted to have someone assist them on the lifting platform with loading the bar with weights (weights will be in pounds), and assist with spotting (all bench press and back squat lifts spot prioritized). Volunteers, coaches and other participants will be available to assist as well. Any lift completed with the aid of a spotter will NOT count as a successful lift. 

Are goal is to practice the routine of lifting, technique, position, breathing etc. We wont go over 85% – 90% of our established 1 rep max.

We will also go over spotting technique for the bench press, back squat and d-lift.

1:30 – quad mash @ slam ball
1:30 – pec-shoulder mash @ lacross ball

1:30 – hamstring floss
*9:00 total

2:00 – 4:00 of skill and technique spotting session on back squat.

6:00 to establish a 1 rep heavy in the back squat.
*set goal lift at no more than 90% of your 1 rep max

*followed by
5 rounds of:
5 back squats @ 70%
*performed every 2:30

*rest

2:00 – 4:00 of skill and technique spotting session on bench press.

6:00 to establish a 1 rep heavy in the bench press.
*set goal lift at no more than 90% of your 1 rep max

*rest

2:00 – 4:00 of skill and technique spotting session on d-lift.

6:00 to establish a 1 rep heavy in the d-lift.
*set goal lift at no more than 90% of your 1rep max



Nov
13

Wednesday


2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility
*12:00 total

2 rounds of:
:30 bear crawl 
:30 hollow hold
:30 pallof hold left/right
:30 hang from the bar overhand /underhand

*perform every 1:00 

12 – 10 – 8 – 6 reps of:
super set:

hammer curls
overhead tricep extensions
super set:

cross body curls
skull crushers

*super set rest – 1:30 between 12’s – rest 1:00 between 10’s – rest :30 between 8’s – rest as needed between 6’s

3 rounds of:
500 meter row
20 single arm alternating snatches @ 53lb/35lb kettle bell
40 kettle bell swings @ 53lb/35lb @ russian

1:30 – 2:00 quad mash @ slam ball
1:30 – 2:00 pec-shoulder mash @ lacross ball

*8:00 total




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