CrossFit BMW Update:
As of today, anyone training or coaching at CrossFit BMW must submit this waiver before moving forward with any class or personal training sessions.
Thank you!

joint mobility drillz:
8 wall slides @ wall squat
8 medball rotations left
8 medball rotations right

warmup:
2 rounds of tabata:
shoulder taps @ plank or inverted
alternating lateral lunges
plank
mountain climbers
squats
hollow rock or hollow hold
push ups
v-ups
wall climbs
broad jumps
*:20 of work followed by :10 of rest – scale @ :10 of work followed by :20 of rest

5 rounds of:
20/15 calorie row
40 double unders
200 meter run
20 v-tucks
20 kettle bell swings
*each movemenrt performed every 1:00 on the 1:00
1:00 rest

3 rounds for time of:
20/15 calorie row
40 double unders
200 meter run
20 v-tucks
20 kettle bell swings

joint mobility drillz:
thoracic iso hold flexion
thoracic iso hold extension

warmup:
2 rounds of:
20 kang squats
20 bird dogs
3 wall climbs

snatch complex – pvc / olybar – pose and check points

8 rounds of:
2 power snatch to catch position – proceed to squat
*perform every 2:00 – increase load every round – start at 60% – 65% of your flawless heavy clean & jerk on 6-21-20

1 round for time of:
60/50 calorie row
40 burpee pull ups
*scaling options at time of wod

joint modility drillz:
5 deep squat progressions
ankle distraction @ band :30 per position

warmup:
3 rounds of:
10 squat pass throughs @ band
10 forward/backward leg swings left/right
10 lateral leg swings left/right
4 shuttle runs x 10 yds

30:00 to perform:
1000 meter row +
as many rounds and reps as possible of:
5 muscle ups
10 handstand push ups
15 kettle bell swings @ 70lbs/53lbs
20 alternating pistols

joint mobility drillz:
:30 per position @ bands – scarecrow
1:00 hamstring floss @ bands
8 – 10 ground to sky touches

warmup:
barbell – pose – complex

strength/skill:
8 rounds of:
2 clean & jerks – increase load every round – linear progression
*performed every 2:00

metcon:
3 rounds for max reps of:
calorie row
max rep burpees
*3:00 time cap – 3:00 rest

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.

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right
4 inch worms – 2 bent over torso twist each finish position 
8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – out to in – in to out – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 leg swings – forward/backward = 1
8 – 12 cross body leg swings – side to side = 1

warmup:
20 goodmornings
10 single leg d-lifts right
10 single leg d-lifts left
2 wall climbs

strength/skill:
3 rounds of:
5 d-lifts – increase load every round
:20 rest
6 box jumps – step down
*3:00 rest

metcon:
1 round for time:
800 meter run
20 thrusters @ 95lbs/65lbs
20 ring dips
15 thrusters @ 95lbs/65lbs
15 ring dips
10 thrusters @ 95lbs/65lbs
10 ring dips
800 meter run
*scale as needed

joint mobility drillz:
scarecrow @ bands – :20 per position
2:00 lacross ball right
2:00 lacross ball left

warmup:
2 rounds of:
3 splt jerk balance
*performed every 2:00 – scale as skill allows – goal – speed – balance – positions – scaled with shoulder press and or push press, reps and load will be establised @ time of wod

2 rounds of:
3 tall splt jerks
*performed every 2:00 – scale as skill allows – goal – speed – balance – positions – scaled with shoulder press and or push press, reps and load will be establised @ time of wod

strength/skill:
5 rounds of:
5 z-presses
1:15 rest
5 pull ups – strict – add load if applicable
1:15 rest
*scale as needed – goal is to establish a 5rep heavy in both movements

as many rounds and reps as possible in 10:00 of:
40 double unders
10 alternating single arm power snatches
10 dumbbell z-presses

joint mobility drillz:
1:00 d-bugs
2:00 clamshells right/left
2:00 4 way lunge right/left
2:00 lateral leg raise right/left
2:00 single leg glute bridge right/left
2:00 fire hydrants right/left
1:00 bird dogs

warmup:
2 rounds of:
10 boot strappers
10 lunge to A-pose

strength/skill
3 rounds of:
20 walking lunges – increase load every round
*performed every 2:00

metcon:
1 round for time of:
50 calorie row
50 box step overs 20″
50 kettle bell swings @ 35lb/53lb
50 box step overs with kettle bell
50 calorie row
*time cap

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

warmup:
1:00 on rower
1:00 static hang
10 alternating perfect stretches
1:00 static hang power grip
10 muscle snatches
10 clean and presses

1:00 on the rower – increased effort
15 scap push ups
4 wall climbs
15 scap pull ups
10 broad jumps
1:00 on the rower – increased effort

Afro Brutality Baseline:
15 rounds of:
3 burpees
*performed every :15

1:00 rest

15 rounds of:
5 hand release push ups
5 sit ups
5 squats every
performed every:30

1:00 rest
15 rounds of:
3 clean and jerks @ 75lbs/55lbs
*performed every :15

1:00 rest

15 rounds of:
5 power snatches @ 75lbs/55lbs
*performed every
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm.

joint mobility drillz:
1:00 hamstring floss
16 – 20 reverse snow angels
10 good mornings

warmup:
2 rounds of:
3 kettle bell halos right + 3 kettle bell halos left
6 alternating kettle bell snatches

2 rounds of:
3 turkish get ups left + 6 single arm over head reverse lunges
3 turkish get ups right + 6 single arm over head reverse lunges

2 rounds of:
5 wind mills right + 20 yard waiters carry + 20 yard rack carry
5 wind mills left + 20 yard waiters carry + 20 yard rack carry

on a continuous clock for quality:
1000 meter row or 800 meter run – 5:00 time cap
75 shoulder to overheads @ 50% – 55% of 6-12-20 – 5:00 time cap
15 muscle up progressions or 30 pull up progression – 5:00 time cap
75 dumbbell/kettle bell thrusters 10lbs/20lbs – 5:00 time cap
75 box jumps @ 20″ – 5:00 time cap
800 meter run or 1000 meter row – 5:00 time cap
*scale and pace each segment as needed to provide a base for continuous training moving forward by performing quality over quantity continuously