CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
12

Thursday

10 half kneeling shoulder rotation with shoulder drive/placement 5L/5R
10 wall slides @ squat – scale @ seated
10 right angle shoulder rotations @ squat – scale @ seated (scap neutral)
10 internal – external rotations @ snatch position (scap neutral)
10 pull aparts
10 wall squats

burgners @ pvc

3 rounds of:
5 overheads squats
rest
5 box jumps – step down to reset – goal is to land tall and lite
*performed every 1:30

8 – 10 rounds of:
2 snatch lift offs + 1 snatch from top of the knee
*performed every 2:00 – 2:30 :02 pause @ top of each lift off – focusing on pose 1 (start lift position) thru pose 2 (bottom of the knee cap) thru pose 3 (top of the knee cap) of the d-lift

19.3 Crossfit Open
1 round for time of:
200′ dumbbell overhead walking lunge @ 50lbs/35lbs
50 dumbbell box step ups @ 20″/24″
50 strict handstand push ups
200′ handstand walks
*time cap: 10 minutes
scale:
200′ dumbbell front rack walking lunge
50 dumbbell box step-ups
50 elevated strict handstand push-ups or progression
200′ bear crawl
*time cap: 10 minutes






Mar
11

Wednesday

2:00 shoulder mobility – band
1:00 perfect stretch – right
1:00 perfect stretch – left
1:00 turkish get up – right
1:00 turkish get up – left

4:00 – 6:00 running drillz

4 rounds of:
5 double kettle bell over head squats – strength or flexibility an issue, go front rack position – increase load every round if tecnically appropriate
*perform every 1:30


3 rounds of:
10 single arm kettle bell snatches – 5 right – 5 left – increase load every round if tecnically appropriate
*perform every 1:30


1 round of:
30 calories of rowing – 15 calories moderate intensity – 15 moderate to high intensity

as many rounds and reps as possible in 20:00 of:
5 push ups
10 dips
15 squats
*nasal breathing – 2 partner wod – 1:1 rest work ratio if going solo – add 400 meter run every 6 rounds 3 each team mate – scale as needed






Mar
10

Tuesday

12 lunge to A-pose:
12 bootstrappers

5 row sprint starts (3/4, half, 3/4, full full)
5 strokes at your projected pace for “Christine” focus on calm breathing
3 d-lifts
3 box jumps @ 20”/24”
*:30 :45 rest between rounds – speedy transitions throughout


“Christine”
3 rounds for time of:
500 meter row
12 d-lifts @ body weight
21 box jumps @ 24″/20”


8 rounds of:

2 bench presses – increase load every round for a 2 rep heavy

4 super set rounds of:
12 dumbbell flys
15 dumbbell bench presses
8 plyo push u

Mar
9

Monday

Schedule Update:
Box is closed Today. 
Fundamentals will be scheduled for Tuesday March 8. at 7:30 p.m.O

Mar
8

Sunday

Schedule Update:
Box is closed Monday March 8. 2020. 
Fundamentals will be scheduled for Tuesday March 9. at 7:30 p.m.

As you may know, we are in the second week of CrossFit BMW Community Open, and everyone is performing great. Just a reminder –   Why you should Compete?

We have a score/leader/accountability board for you to post your score every week. Pose any questions in person or via the comment section below.
 
The current program we are on specific to the technique and form for ultimate fitness gains and to maximize strength in the lower and upper body, utilizing the squat (
high bar – low bar), bench press and d-lift

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 scarecrow @ band
10 kip swings

pre run warm up drills

2 rounds of:
5 scap pull ups
10 plank shoulder taps
20 mountain climbers

as many rounds and reps as possible in 30:00 of:
400 meter run or 500 meter row
3 pull ups bar – rings
6 dips bar – rings

push ups
12 squats
*2 partner wod – partner A runs 400 meters or rows 500 meters – partner B does as many rounds and reps as possible of body weight circuit – duties switch when runner returns

Mar
7

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.

Mar
6

Friday

Peoples Choice Open 

12 scorpions
12 iron t’s
5 inch worms
2:00 banded sampson stretch @ 1:00 per side
2:00 couch mobility @ 1:00 per side
2:00 ankle mobility

4 rounds for time of:
5 pull ups
10 ball slams
15 push ups
20 wall balls
*load – details to be determined at white board – 20:00 time cap


5 rounds of:
3 back squats -increase load every round for a 3 rep max
*performed every 2:00 – go by feel on these – whatever your 3 rep heavy is – is what your 3 rep heavy is following todays metcon


tabata you call it:
:20 of work :10 of rest – scale @ :10 work :20 rest





Mar
5

Thursday

2:00 banded scarecrow
2:00 paloff hold
2:00 shoulder mash

2 rounds of:
3
jerk balance – power and split – increasing load is an option – goal is to work on and improve form to increase strength by skill training down the road – scales and program modifications detailed @ white board*performed every 2:00

2 rounds of:
3
tall jerks – power and split – increasing load is an option – goal is to work on and improve form to increase strength by skill training down the road – scales and program modifications detailed @ white board
*performed every 2:00

10 – 12 rounds of:
2 – 4 power jerks – split jerks – squat jerks or a combination, complex there of by barbell, dumbbell, kettle bell etc.
*performed every 2:00 – details at white board – 80% max load

12 – 10 – 8 – 6 reps of:
bench press 
bench press @ dumbbell or kettle bell – performed chaotic
flyes @ dumbbells or kettle bells
pull overs @ dumbbell or kettle bell

*super set the flyes + pull overs = minimum to no rest between exercises – goal, increase load every round with emphasis on going unbroken and maintaining mechanical awarness – or stay at a moderate load across all reps.

15 – 12 – 9 reps for time of:
sumo d-lift high pull @ 95lbs/65lbs
box jumps @ 30″/24″
double unders x 2



Mar
4

Wednesday

2:00 hamstring floss
2:00 quad mash/roll

2- 3 rounds of:
15 – 20 medicine ball leg curls

15 – 20 medicine ball d-lifts
15 – 20 walking lunges
15 – 20 alternating skater jumps
15 – 20 russian twist
15 – 20 medicine ball sit ups
*rest as needed


5 rounds of:
3 d-lift – increase load every round for a 3 rep max
*performed every 2:00


“Isabel”
1 round for time of:
30 snatches @ 135lbs/95lbs
*scale as needed

4 rounds of:
8 – 12 upright rows
8 – 12 shoulder shrugs
8 – 12 shoulder presses
8 – 12 rear delt shrugs to reverse flys
*rest as needed – reps programmed per desired dose by different types of fit – 8’s moderate to heavy increasing load every round – 12’s lite to moderate @ linear progression

Mar
3

Tuesday

Great work to all Coaches and members during our last training cycle leading up to our Community Choice open.

This training cycles objective will be to improve movement and build a foundation in the strength lifts with zero to lite loads for progression for beginnners to moderate to max loads for experienced – goal – build upon timing and power force production from start of the lift to finish.

Strength: Expect to train with loads from lite to moderate to heavy in the bench press, back squat, d-lift and shoulder press.

New to the movements: Expect a modified training/exercise templete with zero to lite load building on skills and overall fitness components using the lift variations. Your focusing and program will be more on form and technique, building a fundamental base and knowledge of the movements while increasing strength and stamina.

Expect to see, controlled pose and or tempo, chaotic and dynamic programming.

Accessory work: Body weight, external weight movements, and a lot of muscle endurance, body building style super sets, including some oly-lift variations.

Note:
Strength, power, metcon and gymnastic training focus in which your goal is improvement in form and or over all skill building – work at a sustaianable and repeatable pace. Form dictates load and intensity.

Expect to see the power lifting and running two to three times a week.
Sunday – team wod – high intensity – low to high volume metcons or metcon.
Monday – bench press – bench press variations – strength dose, may or may not include chaotic and dynamic – accessory work – quality over quantity metcon.
Tuesday – mobility focus – body weight, moderate intensity to high intensity metcon – may or may not include running.
Wednesday – d-lift – d-lift variations – accessory work – metcon – nasal breathing – goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon) .
Thursday – shoulder press – overhead varitions, (push press – push jerks, etc.) beginners, technique and shoulder strengthening doses – low intensity metcon – may or may not include running.
Friday – back squat – squat variations – strength dose, may or may not include chaotic and dynamic – accessory work – full body assualt

All wods subject to program adjustments based on skill, strength and fitness levels

2 rounds of:
:20 paloff hold right
:20 paloff hold left
:30 lateral walk right
:30 lateral walk left
:30 single leg glute bridge plank right
:30 single leg glute bridge plank left
:20 dynamic bulgarian lunges (jump) right
:20 dynamic bulgarian lunges (jump) left
*1:00 rest (12:00 total)


4 rounds of:
8 alternating pistols
:30 rest
8 renegade row push ups = 1 push up row right – 1 push up row left = 2 reps
:30 rest
8 alternating pistols
1:00 rest

*goal would be to add and or increase load every round

scale

8 bulgarian lunges left
:30 rest
8 bulgarian lunges right
:30 rest
8 renegade row push ups = 1 push up row right – 1 push up row left = 2 reps
:30 rest

*goal would be to add and or increase load every round – scale as needed

1 round for time of:
800 meter run
100 air squats
75 kettle bell swings @ 53lbs/35lbs @ santa cruz
50 walking lunges @ kettle bell – alternating arms as desired
75 kettle bell swings @ 53lbs/35lbs @ santa cruz
100 air squats



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