CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
22

3 22 14

Event Update:
RUNdetroit Shoe Demo Day

Joint Mobility Drillz

Warm Up:
5 sumo deadlift high pulls
5 medicine ball powerclean/thrusters
3 candle sticks
3 kipswings
1- 3 pull ups
1 – 3 dips
2 – 3 rounds

14.4 Open Wod:

14.4 Movement Standards

14.4 Movement Breakdown:gw

As Many Rounds and Reps As Possible in 14:00 of:
60 calories @ row
50 toe to bars
40 wall ball shots
30 power cleans
20 muscle ups
*open will be done in waves, and scaled as needed 1st wave will start 15:00 after the hour, 2nd wave 7:00 after that.
*arrive early enough to warm up and set up 

Mar
21

3 21 14

 

Joint Mobility Drillz

Warm Up:
run and abs
*details to be posted on white board

Back Squat:
maintenance development: 5 x 2, linear progression
performance: 5 @ 75%, 3 @ 85%, 1+ @ 95%
game prep: 6 @ 75%, 4 @ 85%, 2 @ 95%, max rep @ 90%

Wod:
*to be posted on white board

14.4 Open Movement Standards

Mar
20

3 20 14

Rest Recovery or Open Gym

Joint Mobility Drillz

Warm Up:
1 burgener
6 overhead duck walks
9 hollow rocks @ pvc – ply bar
3 rounds

12:00 to 15:00 working on:
man/woman test:mwod 
2:00 – 3:00 of hip capsule distraction:mwod

2:00 – 3:00 of over head distraction:mwod
retest man/woman test:mwod

Mar
19

3 19 14

Joint Mobility Drillz

Warm Up:
8 medicine ball cleans
8 kettle bell swings @ santa cruz
8 frog jumps
3 rounds

Snatch / Clean & Jerk 15:00 practice or establish a 1 rep max
maintenance development:
snatch dead lift – high hang power snatch – over head squat
clean deadlift – high hang power clean – front squat – push jerk 
performance:
snatch deadlift – high hang snatch
clean deadliest – high hang clean – jerk
game prep: 
snatch deadlift – high hang snatch
clean deadliest – high hang clean – jerk

Use this one for strength or endurance:
Bear Complex 5 rounds x 7 sets of:
1 power clean
1 front squat
1 push press
1 back squat
1 rack jerk 
*start light and increase load as you complete each set, or keep the load moderate, load can not be put down during set, you can rest in rack positions and between sets

Mar
17

3 18 14

Joint Mobility Drillz

Warm Up:
8 hand release push ups
8 dips
8 floor presses
3 rounds
*load can be added

Bench Press:
maintenance development: 5 x 3 linear progression
performance: 3 rep heavy*
game prep: 3 rep heavy*
*follow each set with 5 reps of bent over rows for a 5 rep heavy

10:00 to find a 3 rep heavy in or practice technique:
turkish get up 

Every minute on the 1:00 for 6:00 perform:
1 burpee
8 yard reverse bear crawl
1 wall walk
8 yard forward bear crawl
4 split lunges

Here is a breakdown of 14.3 for a review

Details at GymnasticsWOD

Mar
17

3 17 14

Joint Mobility Drillz

Warm Up:
8 push ups to downward dog
16 hollow rocks
8 goodmornings to press to overhead lunge
3 rounds

Shoulder Press:
maintenance development:  5 x 2, adding 5lbs
performance: 5 @ 75%, 3 @ 85%, 1+ @ 95%
game prep 6 @ 75%, 4 @ 85%, 2 @ 95%, max rep @ 90%

Complex 7RS For Time and Form:
8 hang power cleans
8 push presses
8 hang shoulders raises aka dumbbell swings
8 single arm push or split jerks 4R 4L @ alternating

8 high pulls
8  single arm hang snatches 4R 4L @ alternating
8 yard down & back x 4 @ *load
*dumbbell or kettle bell, rest as needed, scale load up or down per round

Listen to your body, remember quality of movement, over volume and speed.

Mar
16

Rest Day

Judge: This Athletes 14.3 Open Workout 

Mar
15

3 15 14

Joint Mobility Drillz

Warm Up:
to be posted on the white board or free style

Wod and Movement Standards click here

 Why High impact Exercise Is Good For The Bones:nyt

Mar
14

3 14 14

Joint Mobility Drillz

Warm Up:
30 single unders
8 mobility push ups to downward dog to childs pose
8 thrusters @ dumbbells / kettle bells
3 rounds

Shoulder Press:
maintenance development: 3 x 5, adding 5lbs to last lift
performance: 3 @70%, 3 @ 80%, 3+ 90%
game prep: 6 @ 70@, 4 @ 80%, 2 @ 90% max reps @ 85%

5 rounds of 
15 wall ball shots
15 box jumps
*try to find the right prescription for unbroken reps, rest as needed

*anyone wanting to do the open wod send me a text
*wod may change depending on 14.3

Mar
13

3 13 14

Joint Mobility Drillz

Active Recovery Open Gym  

I Got Only 306 Fewer Reps Than Talayna:cf 

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