CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
21

Thursday

CrossFit BMW 6:00 a.m. Online Class: Coach Jessica
CrossFit BMW 5:30 p.m. Online Class: Coach Deven

joint mobility drillz:
2:00 couch mobility
12 lunge to A-pose
12 cross body leg swings – 8 right – 8 left
12 forward backward leg swings – 8 right – 8 left
12 shoulder swings @ 45 degree elbow
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 standing alternating leg raise to toe touch 
12 alternating forward bend – straight leg-knee bent toe touches

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

8 lunge to A-pose

metcon:
as many rounds and reps as possible in 7:00 of: 
7 d-lifts 
7 squats 
7 shoulder to over heads 

4:00 active rest with: 
20 pike sit ups 
20 v-ups 
20 straddle sit ups 
20 v-tucks 

as many rounds and reps as possible in 7:00 of: 
7 bent over rows (shoulder focus) aka gorilla row
7 hang cleans  
7 muscle snatches

tabata: you call it 

go for a walk – jog or – run at least 30:00



May
20

Wednesday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

joint mobility drillz: 
1:00 external hip rotation right
1:00 external hip rotation left
8 shoulder rotations left
8 shoulder rotations right
8 scap presses
8 bent over crossovers


strength:
4 rounds of:
12 lateral shoulder raises
12 reverse flyes
12 forward shoulder raises 
12 up right rows
:45 – 1:00 plank
*1:30 – 2:00 rest between rounds if you are working lite weight and or going for intensity – or 1:00 – 1:30 rest between supersets of above


skill:
2 rounds for quaility of:
5 shoulder press
5 squat
5 d-lift
5 push press
5 overhead squat
5 sumo d-lift high pull
5 push jerk
5 front squat
5 medicine ball clean 
*install and incorporate midline stability/one joint rule – organization/position – order of mechanics/load – static mobility


metcon:
21 – 15 – 9 reps of:
d-lifts 
push ups

May
19

Tuesday


CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

jointy mobility drillz:
5 Y – T – W’s
10 wall slides in a wall sit
12 shoulder rotations forward
12 shoulder rotations backward

warmup:
2 rounds of:
3 half inch worms – feet back feet forward + 3 half inch worms – hands forward hands back – maintain shoulder wrist column support
10 glute bridges with :03 hold
:45 of 1 v-tuck + 1 rusian twist – left / right = 1
*performed every 1:00 on the 1:00

3 superset rounds of:
12 – 16 bridge dumbbell floor presses
12 – 16 dumbbell bent over rows
6 dumbbell burpees
*performed every 2:00

1 round for time of:
100 double unders
50 dumbbell push presses
50 dumbbell lunges right / left – farmer or rack – sub set at 4×25’s
50 dumbbell push presses
100 double unders


May
18

Monday

CrossFit BMW 6:00 a.m. Online class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online class: Coach Jarrod


In the event Zoom isn’t functioning properly – get this done

warmup:
2 rounds of:
4 way lunge left
4 way lunge right
12 scap push ups
12 alternating plank step to torso rotation to sky reach
12 squats

3 rounds of:
1:00 skaters to ground touches
1:00 push ups
1:00 hang squat cleans
1:00 mountain climbers
1:00 sit ups
1:00 rest

May
17

Sunday

2nd Online Class Link


joint mobility drill:
8 shoulder rotations forward
8 shoulder rotations backward
*movement prep and mobility assessment
12 alternating lung to A-pose
12 torso twsit

3 rounds of:
12 single leg glute bridges left
12 single leg glute bridges right
*:02 hold at top – max muscle contraction – :30 rest
20 frog glute bridges
*:02 hold at top – max muscle contraction – :30 rest
30 piked leg lifts
*1:00 rest

1 round of:
1:00 run in place
:30 alternating shoulder tap
:30 lunge hip openers left
:30 lunge hip openers right
:30 lateral plank walks left
:30 lateral plank walks right
1:00 alternating lateral lunges
:30 single leg straight leg d-lift left
:30 single leg straight leg d-lift right
*1:00 rest

5 rounds of:
1:00 of 6 push ups + 9 d-lifts + 12 sissy squats
1:00 rest
*pick up where you leave off – scale up with 6 handstand push ups and 12 alternating pistols

3 super set rounds of:
10 single arm shoulder presses from lunge or split position
left
10 single arm shoulder presses from lunge or split position
right
10 gorilla rows – shoulder focus
:30 rest
10 alternating shoulder raises – each arm
10 lateral shoulder raise

May
16

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.

May
14

Friday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

joint mobility drillz
12 perfect stretches @ 6r/6l elbow to instep – outside of knee touch – ceiling reach

warmup:
10 squats
1:00 run in place or 100 meter run
20 bear crawl steps forward
20 bear crawl steps backward
1:00 run in place or 100 meter run
10 jump squats

metcon:
1 mile run
10 rounds of:
10 sprawls
15 squats
20 double unders
*scale as needed
1 mile run


May
14

Thursday

CrossFit BMW 6:00 a.m. Online class: Coach Jessica
CrossFit BMW 5:30 p.m. Online class: Coach Deven

Joint mobility drillz
12 arm circles forward
12 arm circles backward


warm up:
2 rounds of:
16 hollow rocks

16 superman back extension
16 alternating long-lunges
16 alternating single leg ground to sky touches 8right/8left

skill:
turkish get-ups 

*spend 10:00 working on skill base – focus on feet, knee and hand landing in the same spot each rep

metcon: 
21-18-15-12-9-6 reps of:
push-up
v-up
thrusters 
every 3:00 starting @ 00:00 perform 3 burpees 
*30:00 time cap – scaling of reps and movements – modifications – discussed at time of wod – mobility push ups – v-tucks etc.

May
13

Wednesday

CrossFit BMW 6:00 a.m. online class: Coach Jarrod
CrossFit BMW 5:30 p.m. online class: Coach Jarrod

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

warmup:
3 rounds of:
6 kang squats – goblet hold
12 single arm shoulder presses – 6 right/6 left
12 alternating reverse lunges – goblet hold
12 single arm thrusters – 6 right/6left
*1:00 rest

metcon:
2 rounds of:
1:00 of run in place – jump rope – or row
20 single leg v-ups
1:00 glute bridges
20 bird dogs
20 hang muscle cleans
10 standing windmills – 5 right/5 left

strength:
12 – 10 – 8 – 6 reps of:
bulgarian lunges
monster walks
lateral lunges
*rest as needed






May
12

Tuesday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod


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


warm up:
3 rounds of:
16 lateral leg raises
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 

metcon:
4 rounds for max reps of:
:30 wall sit + alternating forward lunges
1:00 rest
*performed every 1:00 on the 1:00

4 rounds for max time of:
10 – 15 push ups + planks
1:00 rest
*performed every 1:00 on the 1:00

4 rounds for max reps of:
:30 of romanian d-lifts + :30 bent over row
1:00 rest
*performed every 1:00 on the 1:00

3 rounds for max reps of:
:30 hollow hold + pike sit ups
1:00 rest
*performed every 1:00 on the 1:00

20:00 run / row or bike





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