CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
1

Wednesday


Thank you for your patience, understanding and sticking with me as we move through this unpredictable time.  I hope you have been able to stay active and get your workouts in.  Please visit the website to view the WOD and Instagram (@crossfitbmw and @jrrdbll) and Facebook (CrossFit BMW) to find the workouts, as well as warm-up and movement demos.

We are going to begin virtual workouts using Zoom.  If you have not done so yet, please download the app.  Virtual wods will be between 40 minutes to an hour.  Movements will vary using body weight to minimal equipment.  Stay the course and show up to the live classes.  
We are going to share a schedule for this week and will post information for next week on the 
WOD page of the website

April 1st @ 6:00 a.m. and 5:30 p.m.
April 2nd @ 6:00 a.m.
April 3rd @6:00 a.m. and 5:30 p.m.

Coach Jess has shared some tips for a successful Zoom workout:

  1. Please join the meeting on-time; similar to in-person classes we will try to begin at the designated time and finish within the hour. 
  2. Upon arrival your audio will be muted; you can easily click the red mic on your screen to unmute as needed. 
  3. I recommend using a laptop and to select “grid view” in the top right corner of your screen for best view of all your teammates. The display from your smartphone works too, but is limited to “speaker view”.
  4. Check lighting and camera view to ensure I can see you at standing and in a push-up position; this will allow me to provide feedback on your movements just like in the gym.
  5. All workouts will include a body weight only and scaled up options (usually adding load or skill).
  6. For those who do not have traditional gym weights, here’s a link to household items that could easily substitute for load at home Weight substitution ideas
  7. You will need enough floor to lay, arms and legs extended and standing room to reach overhead and out to each side.

The Zoom link for April 1st at 6:00 a.m. is below, all other links will be found on the WOD page of the website daily.

Jarrod Bell is inviting you to a scheduled Zoom meeting.
Topic: April 1-6:00 a.m.

Time: Apr 1, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting

https://zoom.us/j/276398015

As always, please reach out to me if you have any other questions or concerns.  Please check the website daily for schedule updates and Zoom links.

Stay healthy,
Coach Jarrod

joint mobility drillz
12 neck rotations
12 halos
12 torso rotations
12 hip rotations

warm up:
2 rounds of:
12 sampson stretches to hamstring stretch
12 lunge to A-pose
12 bird dogs
12 d-bugs

2 – 3 rounds of:
5 pulse lunges left + 5 pulse lunges right
10 step bear crawl – forward – backward – side to side – circle –
20 glute bridges
10 alternating skater lunges
10 pike sit ups to leg raises
12 plank rotations
10 squats

metcon:
5 rounds of:
1:00 – 12 alternating goblet lunges
1:00 – :30 goblet squat hold
1:00 – :30 forearm plank
1:00 amrap of: 10 goblet squats + 12 step sprint in place
1:00 – rest







Mar
31

Tuesday

Schedule and class update:
It’s time for virtual classes.
I hope everyone and their family is doing well during this time.
Exercise is not the remedy and prevention of all things, but it helps in promoting a healthy lifestyle that keeps us strong and able to handle and manage stressful times as these.  And during stressful times we have to stay built up, and keep the brigade strong.

We will be test running a virtual classes as of April 1st to keep everyone engaged. Until then,Download the zoom app here and follow the upcoming details.

joint mobility drillz:
:30 classic shoulder stretch right
:30 classic shoulder stretch left
:30 bilateral sink shoulder stretch external rotation
:30 bilateral sink shoulder stretch internal rotation
:30 scarecrow – elbow 45 degrees forearms upward
:30 scarecrow – elbow 45 degrees forearms downward

warm up:
2 rounds of:
5 Y – T – W’s
8 scorpions
8 iron T’s

8 scap presses
8 scap push ups
8 squats

metcon:
15 rounds of:
3 burpees
*performed every :15
*look at this wod as performing 1 – 3 burpees every :15 for 3:45
or
*performing 45 burpees with a 3:45 time cap


1:00 rest

15 rounds of:
5 dips – seated
5 v – tucks
5 mountain climbers @ 2 count
*performed every :30
*look at this wod as performing 1 – 5 dips – v-tucks and mountain climbers every :30 for 7:30
or
*performing 45 – 225 combined reps with a 7:30 time cap


1:00 rest

16 rounds of:
3 clean & jerks
*performed every :15 – alternating sides every round
*look at this wod as performing 3 clean & jerks every :15 for 4:00
or
*performing 16 – 48 clean & jerks with a 4:00 time cap


1:00 rest

16 rounds of:
5 power snatches *performed every :30 – alternating sides every round
*look at this wod as performing 5 power snatches every :30 for 8:00
or
*performing 16 – 80 power snatches with a 8:00 time cap

*rx’d – goal is to go unbroken in all sections of this bruiser – leaving some time to rest between rounds – scale and or modify reps as needed to stay active – for example; when doing 15 rounds of – 5 hand release push ups – 5 sit ups and 5 squats – start at a lower rep count or adjust as you need for managability – if you start at 5 reps and start to fatique – take it to 2 or 3 reps for recovery and build back up to 5 reps – or stay at a rep count that will allow you to move through 15 – 16 rounds – 1 through 5 reps to vary and choose your dose – approach every section of this workout as prescribed and or described – as always – quality of movement over quantity of movement

Mar
30

Monday

joint mobility drill;
1:00 single flexed leg hip opener with hamstring chaser
1:00 executive hip mobilization
1:00 inch worms


warm up:
3 rounds of:
1:00 wall squat
16 lateral leg raises – 32 total
16 alternating shoulder taps
10 alternating lateral lunges or cossack squats

*goal is to perform each round unbroken with 1:00 rest between rounds – scale as needed – use moderate pace – rest as needed between rounds – if you have to take breaks between or during movements set a goal to rest between performances of half reps and time component

strength:
3 superset rounds of:
8 – 16 goblet squats
8 – 12 single arm bicep curls
*1:00 – 1:30 active rest between rounds – :30 – 1:00 of planks during


metcon:
as many rounds and reps as possible in 8:00 of:
16 alternating bear static position pull throughs with tricep kick backs
4 alternating single side complexes of: forward – lateral – reverse lunges
2 complexes of: 5 squats – 5 sit ups – 5 push ups








Mar
28

Rest\Recovery Day

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

Mar
27

Friday

joint mobility drillz
8 – 10 boot strappers
8 – 10 sumo squats to lateral lunge
8 – 10 downward dogs to up dog
8 – 10 mobility push ups to alternating forward steps to hand


warm up
3 rounds of:
16 plank to toe taps
8 alternating sampson stretches
8 half burpees
8 v-tucks


strength
3 super set rounds of:
8 – 12 single arm d-lifts – each arm
8 – 12 half kneeling single arm shoulder presses
*1:30 – 2:00 rest between rounds – scale as needed – shoulder press to seated or standing – if you don’t have a dumbbell, kettle bell or odd object to use –
perform:
12 – 18 single leg d-lifts – alternating 6 – 8 right/6 – 8 left
12 – 18 single leg alternat arm shoulder presses – alternating 6 – 8 right/6 – 8 left


metcon
as many rounds and reps as possible in 15:00 of:
30 kettle bell swings @ russian
20 sit ups
15 burpees
*no load –
perform 30 glute bridges – double or single leg – single leg @ (15r/15l)




Mar
26

Thursday

joint mobility drillz
8 – 12 shoulder circles – forward/backward
8 – 12 hip circles – out to in – forward/backward – standing or 3 point
8 – 12 shoulder swings @ 45 degree elbow – seated or standing – left/right = 1
8 – 12 leg swings – forward/backward = 1
8 – 12 cross body leg swings – side to side = 1


200 meter jog

warm up:
2 rounds of:
16 lunge to A-pose
16 high knees – left/right = 1 @ pull-unweight
16 heels to butt – left/right = 1 @ pull-unweight
16 standing alternating leg raise to toe touch – left/right = 1
16 calf marches – left/right = 1
16 bunny hops

4 rounds of:
800 meter run
*2:00 to 00:00 rest between rounds – goal is to keep moving for 20:00
*beginners or back to it runners – jogging to walking – mixing it up is ok – or just adjust your walk by altering your walking pace – as in speed it up/slow it down – use
mapmyrun.com for distance or just keep moving to music, audio book or podcast for twenty minutes
*nasal breathing only
*experienced/conditioned atheletes and runners take the 3200 meter/2mile run unbroken enforcing nasal breathing – if you find that you can’t keep nasal breathing – slow down your pace or walk until you are able to gain control of it again
*use
mapmyrun.com for distance if you do not have access to a track

cool down:
4 lying figure four stretches @ :15 each – alternating 1 right/1 left
4 i.t. band stretches @ :15 each – alternating 1 right/1 left
4 lying spinal twist stretches @ :15 each – alternating 1 right/1 left
4 greatest stretches alternating 1 right/1 left

Mar
25

Wednesday

joint mobility drillz:
spend :15 – :20 in each position

warm up:

2 rounds of:
10 wide stance good mornings
15 wide leg squats
10 bent over torso twist left/right = 1
15 glute bridges


metcon:
5 rounds for quality of:
10 single arm cleans – left
10 single reverse lunges – left
10 single push press – left
10 goblet squats
10 single arm cleans – right
10 single reverse lunges – right
10 single push press -right
10 goblet squats
*scale as needed – use moderate to fast pace – rest as needed between rounds – goal is to perform each round unbroken – if you have to take breaks between or during movements set a goal to rest between performances of 10 reps

Mar
24

Tuesday

joint mobility drillz

1 round for time of:
100 burpees – varsity
75 burpees – jv
50 burpees – freshman


5 rounds of:
10 pike sit ups
10 v-tucks
10 straddle sit ups
*1:00 – :45 rest betwen rounds

Mar
23

Monday

joint mobility drillz

5 rounds of:
:40 jog/run in place
:20 rest
:40 max rep push up
:20 rest
:40 jog/run in place
:20 rest
:40 max rep sit ups
:20 rest
:40 jog/run in place
:20 rest
:40 max rep alternating lunges to squat
:20 rest
*the top of every minute for 30:00 you will be performing a movement – emphasize quality movement – scale up or down and or modify version appropriately for best results toward your goals


*beginners – just joining us – flip or change the numbers –
:20 of work to :40
or
:20 of work to :30
or
:20 of work to :10 rest
modify by changing work to rest ratio each round for 24:00 – 30:00
as in
– first round :40 work – :20 rest
– second round :30 work – :30 rest
– third round :20 work – :40 rest



Mar
22

Sunday

3 rounds of:
5 inch worms – goal try to keep legs straight – progress from a wide to narrow stance over time
5 torso twist left/right = 1
5 Y – T – W – I’s

10 bootstrappers – goal full posterior chain stretch – tight grip on the front of the foot

strength:
3 rounds of:
8 – 12 single arm bent over rows
8 – 12 over head tricep extensions
*1:30 rest between movements for moderate to heavy loads or if increasing load every round – if using a lighter to normal load for strength – use a tempo based pattern for example :04 – :01 – :04 – :01 – or super set with no rest between rows and extensions and 1:00 – 1:30 rest between rounds and add 2 more rounds


metcon:
as many rounds and reps as possible in 12:00 of:
10 front rack position dumbbell/kettle bell squats – left
10 pulse lunges – (1/4 to 1/2 range of motion) coordinated shoulder presses – left
8 sprawls – (no push up burpee) scale @ step in step step out – maintain shoulder and midline stability
10 front rack position dumbbell/kettle bell squats – right
10 pulse lunges – (1/4 to 1/2 range of motion) coordinated shoulder presses – right





1 2 3 4 5 6 7 8 9 10 Next Page