CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
10

5 10 19

1:30 ankle @ right /left
1:30 coach mobility @ right/left

20 pike sit ups

5:00 10:00 gymnastic practice

5 rounds for time of:
400 meter run
20 wall ball shots @ 20lb/14lbs
10 box step overs @ 53lbs/35lbs x 24″/20″



May
9

5 9 19

2:00 x 3 thoracic mobility
10 – 15 Y’s
10 – 15 T’s
10 – 15 W’s

2 rounds of:
10 alternating kettle bell bench press
10 half turkish get ups
10 strict sit ups @ kettle bell


5 rounds of:
3 bench press @ 80%
*performed every 3:00

3 rounds for times of:
500 meter row
20 single arm alternating dumbbell snatches @ 55lbs/35lbs
40/30 push ups
*performed every 6:00




May
8

5 8 19

10 wall slides
10 russian baby makers aka boot strappers
10 cuban presses @ barbell

2 rounds of:
10 over head squats
:45 – 1:00 snatch grip static hang from pull up bar

10 rounds of:
snatch lift offs + 1 hang snatch
*performed every 1:30 – 200 – built from 70% to a heavy complex – 1 miss constitutes form check and possible load reduction – miss twice – set is over.
snatch lift offs: to strenghten and improve mechanics from pose 1 (ground) to pose 2 (top of knee) of the snatch d-lift.
high hang snatch: to establish contact point at pose 2 (quad to hip extension) of the snatch

as many rounds and reps as possible in 10:00 of:
30 double unders
10 d-lifts @ 185lbs/135lbs
10 pull ups – kipping pull up – butterfly pull up







May
7

5 7 19

1:30 ankle @ right /left
1:30 coach mobility @ right/left
1:30 thoracic mobility
25 forward step bear crawls
25 backward step bear crawls
10 single leg broad jumps @ 10 right 10 left

8 – 10 rounds of:
1 front squats
*performed every 2:00 – 2:30

3 rounds for time of:
400 meter run
8 front squats @ 75% – 80%


May
6

5 6 19

10 wall slides
3 x 4 matrix lunge @ forward – lateral – reverse – bowler

every 1:00 on the 1:00 for 6:00
m1. 3 – 5
tall jerks
m2. 6 -8 alternating reverse lunges


8 roundrs of:
1
push jerk + 1 split jerk
*performed every 2:00

3 rounds for max reps of:
1:00 box step overs @ 53lbs/35lbs
1:00
push ups
1:00
pull ups @ strict
1:00
sit ups
1:00 rest

May
5

5 5 19

joint mobility drillz

5 rounds of:
10
sumo d-lift high pulls @ pvc to light load

3 rounds of
5 muscle cleans @ pvc to light load
2 – 4
wall walks
*rest as needed between rounds
h

as many rounds as reps as possible in 15:00 of:
3
power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
*3 partner wod – alternating rounds

*5:00 rest

as many rounds as reps as possible in 15:00 of:
10
push presses @ 135lbs/95lbs
20
kettle bell swings @ 53lbs/35lbs
*3 partner wod – alternating rounds


May
4

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.

May
3

5 3 19

glute activation hip opener @ 2:00
banded scarecrow @ 1:00
10 over under hip openers
tabata planks 8 x :20 x :10


5 rounds of:
6 bulgarian lunges @ 6 right 6 left
:30 rest betwen ewach leg
8 bent over rows
1:00 rest
* reference 4 12 19 and use the same load, if you missed that wod, prescribe a load that is challenging yet will allow you to go unbroken

2 rounds for times of:
50
wall ball shots
50 calorie
row
*5:00 rest between rounds

May
2

5 2 19

2 rounds of:
5 inchworms
5 scapular push ups
5 hip bridges

5:00 of double under practice – or gymnastic skill of choice

5 rounds of:
5 barbell hip thrust
1:00 rest
5
box jumps @ 24″/30″
1:00 rest

as many rounds and reps as possible in 10:00 of:
30
double unders
10 alternating snatches to alternating overhead reverse lunges @ 53lbs/35lbs




May
1

5 1 19

2 rounds of:
bear crawl @ 50 steps forward x 50 steps backwards
10 single leg jumps @ 10 right x 10 left

3 rounds for time of:
800 meter run
20 squat clean to thrusters @ 55lbs/35lbs
20 toes to bar



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