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

Wednesday

Active Recovery:
Scheduled training workshop – by appointment only
Play a sport – cycle – swim – skate run etc.

Feb
9

Tuesday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle Starts Sunday 2/7 and will consist of 4 lifts over a 6 week period with two prescribed progressions as follows:

experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

set up station for indoor wod suggested with: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
1:30 hamstring mash
1:30 latt mobility

warmup:
2 rounds of:
3 pressing snatch balance
3 overhead squats

3 snatches

strength/skill:
8 rounds of:
1 snatch balance + 2 overhead squats – increase load every round
goal – heavy complex
*performed every 2:00


3 rounds of d-lifts:
5 @ 65%
5 @ 75%
5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max

metcon:

5 rounds for time of:
2 snatches @ 135lbs/115lbs
4 squats @ 55lbs/35lbs kettle bell/dumbbells
6 box jumps @ 24″/30″


Feb
8

Monday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle Starts Sunday 2/7 and will consist of 4 lifts over a 6 week period with two prescribed progressions as follows:

experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

set up station for indoor wod suggested with: 

foam roller
lacross ball

barbell
dumbbells
pull up station
rower

joint mobility drillz:
1:30 pec mash
1:30 hamstring mobility

warmup:
2 rounds of:
3 high hang cleans
3 front squats


strength/skill:
8 rounds of:
3 high hang cleans – increase load every round
goal – 3 rep heavy
*performed every 2:00


3 rounds of bench press:
5 @ 65%
5 @ 75%
5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max


metcon:
21 – 15 – 9 reps of:
clean to overhead @ 55lbs/35lbs
chest to bar pull ups
*scale as needed – stimulus – light to moderate – unbroken –
increase load every round

Feb
7

Sunday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle Starts Sunday 2/7 and will
consist of 4 lifts over a 6 week period with two
prescribed progressions as follows:

experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate
5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining
factor of where you belong on progression, this cycle
will also ask of you to use this calculator  (download to your phone)
as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

set up station for indoor wod suggested with: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
1:30 quad mash
1:30 shoulder mobility

warmup:
2 rounds of:
3 high hang power snatches
3 overhead squats


strength/skill:
8 rounds of:
3 high hang snatches – increase load every round
goal – 3 rep heavy
*performed every 2:00


3 rounds of back squat:
5 @ 65%
5 @ 75%
5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max

metcon:
1 round for time of:
30 box jump overs @ 24″/30″
*6:00 time cap

as many rounds and reps as possiple in 8:00 of:
20 calorie row
10 inverted shoulder taps – scale @ box


core:


Feb
6

Rest 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.

Feb
5

Friday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 

mat 
foam roller
band
box
medicine ball

joint mobility drillz:
2:00 banded hip mobility right
2:00 banded hip mobility left

2:00 calf mobility right
2:00 calf mobility left


warmup:
3 rounds of:
tabata:
frog jumps
rotational medicine ball toss right @ seated
rotational medicine ball toss left @ seated
over head medicine ball toss 
*performed :20 work – :10 rest


metcon:
as many rounds and reps as possible in 15:00 of:
200 meter row
15 box jumps @ 24″/20″
15 wall ball shots @ 20lbs/14lbs

Feb
4

Thursday

Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 

mat 
foam roller
pvc
barbell
bench
dumbbells
medicine ball
matador/rings

plate

joint mobility drillz:
2:00 hip mobility 
2:00 squat mobility

warmup:
1 x burgeners

skill/strength:
5 – 7 rounds of:
1 high hang clean + 1 hang clean + 1 clean 
*performed every 2:00 – load 60% – 70% across – goal is to focus on anatomical markers, points of contact and increased force production (timing factors) – stay in charge – any missed movement standards  – drop weight.
or 
*increase load every round on the clean after maxing out on the hang variations preparing for

4 – 8 rounds of:
1 front squat + 1 squat clean – increasing load every round for a heavy complex – add 
10 – 12 cross body curls  
10 – 12 skull crushers 
10 – 12 close/narrow grip bench press between sets
*performed every 2:00 – 2:30
or 
4 rounds of:

1 front squat
10 – 12 medicine ball cleans 
10 – 12 cross body curls
10 – 12 skull crushers
10 – 12 close/narrow grip bench press

*performed every 2:00 – 2:30 – front squat performed per coaches suggestion @ linear progression or increasing load every round, medicine ball cleans and front squat performed @ coaches discretion

metcon:
4 – 5 rounds for times of: 
400 meter run or 500 meter row
10 ground to over heads @ 115lb/95lb 
10 burpees over the bar 
5 ring muscle ups

scale as needed

400 meter run or 500 meter row
20 ground to over heads @ 45lb/25lb plate
10 burpees
*performed every 6:00 – scale as needed – focused breathing- clean variations – strength dose, may or may not include front squat matching squat clean work – breathing (goal is to stay focused with relaxed facial expression and able to maintain breathing pattern throughout metcon)

Feb
3

Wednesday

Active Recovery:
Scheduled training workshop – by appointment only
Play a sport – cycle – swim – skate run etc.

Feb
2

Tuesday

Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod suggested with: 

mat 
lacrosse ball
foam roller
pull up station
matador/rings
bench
dumbbells
slam ball
jump rope


joint mobility drillz:
2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility
12:00 total

warmup:
1:00 static hang from pull up bar
5 Y – T – W’s
1:00 handstand hold – scale @ plank

2 rounds of:
5 scapular pull ups
10 inverted or plank position shoulder taps
20 mountain climbers


strength:
3 rounds of:
12 bulgarian lunges
8 leg curls @ nordic
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals


2 rounds of:
1:00 – ball slams
15 dips
1:00 – double unders
15 toes to bar
10 renegade row push ups – push up row left – push up row right @ 50 lbs/30lbs
*performed every 1:30 – scale as needed

Feb
1

Monday

Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


Schedule Update:
Back To The Basics
CrossFit Sunday, Monday, Tuesday
Active rest or complete rest Wednesday
CrossFit Thursday, Friday
Active rest or complete rest Saturday
Wednesday or Saturday will be an active rest day as in, playing a sport, cycling, canoeing, yoga etc. or a complete rest day, one or the other, or two complete rest days.


“Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at low reps you will not develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively you will not build the same strength or power that you would have at low reps. There are advantages and disadvantages to working out slowly or quickly, with high weights or low weights, completing “cardio” before or after, etc.

For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Do not subscribe to high reps or low reps or long rests or short rests but strive for variance.

So then, what are we to do? Work on becoming a better weightlifter, stronger-better gymnast and faster rower, runner, swimmer, cyclist is the answer. There are an infinite number of regimens that will deliver the goods.

Generally, we have found that three days on and one day off allow for a maximum sustainability at maximum intensities. The magic is in the movements not the routine.”
Greg Glassman

set up station for indoor wod suggested with: 
mat 
lacrosse ball
foam roller
barbell
bench

spotter arms

joint mobility drillz:
2:00 pec mobility
2:00 couch mobility

warmup:
2 – rounds of:
12 seated arnold presses
12 floor presses
12 squat cleans


strength:
6 – 8 rounds of:

1 back squat – goal – 1 rep max
*performed every 1:30 – 2:00 – 12:00 time cap

6 – 8 rounds of:
1 bench press – goal – 1 rep max
*performed every 1:30 – 2:00 – 12:00 time cap

6 – 8 rounds of:
1 d-lift – goal – 1 rep max
*performed every 1:30 – 2:00 – 12:00 time cap

*on a running clock lifters will have 10 – 12 minutes to complete as many single lifts as needed to perform a 1 rep max in each individual lift. athletes will have 10 – 12 minutes on the floor for each of the power lifts.


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