CROSSFIT BMW WOD Schedule
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Oct
24

Thursday

Our third “Give It All You Got” Challenge happens tomorrow.
Is your name on the board? Are you taking advantage of this challenge, by staying consistant during the week and performing 
2020 CrossFit Open, 

10 laying cuban presses
10 band presses
10 mobility push upsh

2 rounds of:
10 dumbbell bench presses + 10 dumbbell skull crushers
1:00 of med ball pec activation
3 turkish get ups right + 3 turkish get ups left
*performed every 1:30 each

5 rounds of:
bench presses 

12 – 16 weighted stationary dips
12 – 16 supine rows @ barbell/rings
*performed every 3:00 – increase load every round for a clean 3 rep heavy, don’t go to muscle strenght/failure (do not exceed 85% of your 1 rep max) – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

3 rounds of:
12 tricep kick backs

1:00 – 1:30 rest
12 hand release plyo push ups
1:00 – 1:30 rest


as many rounds and reps for quality of:
2:00 row @
low to moderate pace
20
single unders
20 pulse (half – quarter range of motion) stationary lunges @ 10 right/10 left
20 single arm plank rows @ 10 right/10 left
*20:00 time cap

Oct
23

Wednesday

scarecrows @ :30 per position
10 wall slides
10 scap push ups
burgner warm up

2 rounds of:
20 halos @ 10R/10L
10 wall squats (squat therapy) :03 – :01 – :01
10 over unders @ band 5R/5L
*performed every 1:30 each for 9:00

16 rounds of:
1 high hang snatch @ 45% to 65%
*performed every 1:00 – increase load at round 4, 8 and 12 as technique allows – the start lift position of this move varies among coaches, we instruct it from where the bar touches your body with your hips and arms fully extended in a snatch grip, remaining there in the extremely abbreviated and explosive dip phase of the movement –
a great deal of aggression and speed is needed to extend the bar upward – aswell as change direction at the high pull toward the drop phase and get under the bar – the golden nugget of the lift – goal is consistency and competency in developing and maintaining good positions

16 rounds for reps of:
kettle bell swings @ 70lbs/53lbs @ russian swing
goblet squats @ 70lbs/53lbs
*performed :20/:10 tabata style – rest 1:00 after round 8 and record reps – try to beat your score the next 8 rounds

5 rounds for times of:
200 meter row
*1:00 rest between each round 

Oct
22

Tuesday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

5 rounds of:
d-lifts 

9 bent over rows or single arm dumbbell rows
14 glute bridges @ load used for bent over rows
*performed every 3:00 – increase load every round for a clean 5 rep heavy, don’t go to muscle strenght/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

7 rounds for time of:
7 hang power cleans @ 120lbs/80lbs
7 burpees
7 box jumps @ 24″/20″
*scale load and box height as needed to keep your self challenged, yet continuously moving with precision.






Oct
21

Monday

This is the third week leading into the five week 2020 CrossFit Open, and our “Give It All You Got Friday” challenge.
“You made the commitment, you stay consistant”.

Keep up the good work. If you happen to fall off for any reason, think about why you started and get back in it quick. Don’t allow any interference with your goals. Talk back to yourself with assuredness, and follow the best advice you’d give to your best friend if they were in similar situation.

Fewer daylight hours affects you in multiple ways.

How to stay physically active during winter months.

Why Should I Give It All I Got Friday?

Note, that a 4:30 p.m. class has been added to our schedule every Friday throughout the challenge.

Current 8 week
training cycle. leading to our Lifts For Gifts Fundraising Competition.


8 over band pull aparts @ band
8 flyes @ band
8 presses @ band
8 squats to hip opener mobility
8 lunge to A-pose

4 rounds of:
back squats

12 hanging medicne ball leg curls
*performed every 2:30 -3:00 – increase load every round for a clean 8 rep heavy, don’t go to muscle strengh/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

5 rounds of:

1 snatch pull + 1 hang power snatch to over head squat + 1 snatch
*scale programmed at time of wod
*increase load every round as quality of form and technique allows

3 rounds for reps of:
1:00 of row for calories
1:00 of pose band running
1:00 of box step overs @ 53lbs/35lbs @ 24″/20″
1:00 of alternating single arm power snatches @ 50lbs/35lbs dumbbell
1:00 of wall ball shots
1:00 rest

Oct
20

Sunday

Schedule Update:
Box is closed today due to streets being closed off to accommodate the marathon.

On another note, we have a few members that are running the Marathon today. Like last year, some of use will be at Starbucks on the corner of 1114 Washington Blvd and Michigan Ave. at 5:30 a.m. this morning in full support.

Oct
19

REST/RECOVERY DAY:

Schedule Update:
Box is closed tomorrow due to street closures.


On another note, we have a few members that are running the Detroit Free Press Marathon tomorrow. Like last year, some of us will meet at 5:30 a.m. – 6:00 a.m. for support at Starbucks located in the Book Cadillac on the corner of 1114 Washington Blvd. 48226 and Michigan Ave.

The Marathon starts at 7:00 a.m. on West Fort and Cass. We can track each runner via gps to know where they are during the race and will meet back at the start/finish line to congratulate them.

Hope to see you there!

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.

Oct
18

Friday

Schedule Update:
Box is closed Sunday due to road closers to accommodate the Free Press Marathon route.

10 wall slides

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 kneeling shoulder presses @ band
10 scorpions

10 iron t’s
10 kip swings
20 pose jump
s nnnnnn

2:00 latt mobility
2:00 quad mash

1 – 2 rounds of:
1 squat clean + 1 front squat + 1 push press + 1 thruster
2 knee to elbows
6 double unders

as many rounds and reps as possible in 20:00 of:
4 dumbbell thrusters @ 50lbs/35lbs
6 toes to bar
24 double unders

scale:
as many rounds and reps as possible in 20:00 of:
12 kettle bell or dumbbell thrusters
12 v-ups or sit ups
200 meter run

Oct
17

Thursday

2 rounds of:
:20 lateral walk @ band
:30 paloff hold @ band
30 single leg glute bridges + :30 hold
:20 dynamic bulgarian lunges
*1:00 rest


3 rounds of:
5 bench presses @ close grip
16 flyes @ dumbbells
max rep @ 80%
*performed every 2:30 – 2 warm up sets and perform 3 x 5 – follow up with max reps @ 80% of heaviest set – not to failure – leave something in the tank – atleast 2 reps.

3 rounds of:
15 wide grip pull ups
1:00 – 1:30 rest
15 overhead tricep extensions
1:00 – 1:30 rest


as many rounds and reps as possible in 15:00 of:
20 lateral jumps
10 L-seated arnold presses or 10 handstand push ups @ strict
5 ying yangs

Oct
16

Wednesday

10 cuban presses
10 wall slides
5 halos @ pvc

10 pass throughs @ pvc
10 goodmornings @ pvc
15 air squats


5 rounds for “quality” and load of:
1 power clean + 1 hang clean + 3 front squats + 1 push jerk
h or split jerk
*increase load every round ending at a moderate to heavy in the complex – work on establishing consistency building with light to moderate weight or a linear progression.
*performed every 2:30

4 rounds of:
8 bulgarian lunges
:45 rest between each leg
8 dips
:45 rest
*increase load every round to establish a 8 rep heavy in both
the lunges and dips


1 round for time of:
400 meter run
100 air squats
75 kettle bell swings @ 53lbs/35lbs
50 alternating front rack walking lunges @ kettle bell
75 kettle bell swings
100 air squats
400 meter run

*scale distance and reps as needed



Oct
15

Tuesday

2 months 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 the power lifting disciplines three times a week.
Sunday – back squats, team wod at medium intensity.
Monday – clean variations
Tuesday – d-lift, high intensity metcon.
Wednesday – snatch variations
Thursday – bench press, low intensity metcon.
Strength days will be full body assault days, varying the intensity from low to medium to high, week by week day by day, staying prepared and ready for “Give it All You Got Friday’s”. Since we won’t know what the workout is until Thursday night’s.


2:00 hip mobility
2:00 glute mobility

8 banded d-lifts
8 lunge to A-pose

pre-run warm up

4 rounds of:
8 d-lifts

12 bent over rows or single arm dumbbell rows
*increase load every round for a clean 8 rep heavy, don’t go to muscle strengh/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

8 rounds of:
1 snatch @ :02 pause @ 2″ below the knee – load suggestion:
55% – 60% – 65% – 70% – 75% – 80% – 82.5% – 85% of you 1rep max
*performed every 2:00 – scale with muscle snatch, power snatch to, if applicable overhead squat

5 rounds for max load of:
500 meter row or 400 meter run
4 snatches
*performed every 4:00 – score is the total amount lifted – example: if your 4 snatches were 100lbs per, your score would be 400 that round – you may increase load every round with only 5 snatch atttempts per round.

*scale distance if needed and barbell muscle snatch, power snatch to, if applicable overhead squat



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