CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
2

Wednesdasy

joint mobility drillz:
2:00 shoulder mobility – lacross ball
2:00 latt mobility – foam roller

warmup:
1 round of:
1:00 bottom of squat hold
5 d-lifts + 5 muscle cleans + 5 preses for jerk catch pose
3 power cleans + 3 power jerks + 3 overhead squats – jerk grip
3 squat cleans + 3 front squats
3 squat cleans + 3 jerks
*oly-bar – :20 rest after each complex

strength/skill:
10 rounds of:
1 hang clean + 1 jerk
*performed every 1:30 – increase load every round
star @ 60% max jerk – form dictates load increase

as many rounds and reps in 16:00 of:
16 box step overs @ 24″/20″ @ 53lbs/35lbs
16 shoulder to overheads @ 53lbs/35lbs
16 alternating pistols
*start with shoulder press – push press – push jerk



Sep
1

Tuesday

joint mobility drillz:
12:00 free style or prescribed mobility

warmup:
2 rounds of:
20 goodmornings @ band
20 bird dogs
3 wall climbs

3 rounds of:

3 broad jumps for distance
reverse run back
*no rest time component

tech/mech:

mixed grip conversation, for and against

5 rounds of:
1 d-lifts
r1. 55%
r2. 60%
r3. 65%
r4. 70%
r5. 75%

r6. 80%
*no scheduled rest between loading – 8:00 time cap


strength/skill:
8 rounds of:
3 d-lifts @ 85% 1rep max – or increase load every round 
– or linear progression
*performed every 2:00 – no chalk


tech/mech:
hiking the kettle bell on the first swing

5 rounds for time of:
24 kettle bell swings @ 70lb/53lb
12 alternating reverse lunges – goblet hold @ 70b/53lb
12 box jumps @ 24″/20″

Aug
31

Monday

joint mobility drillz:
2:00 psoas mash

warmup:
burgeners/snatch

800 meter run
or
1000 meter row

4 rounds of:
7 push ups or dips
7 lunges
7 burpees
7 squats

1 round of:
8 back squats + 8 d-lifts + 8 presses
4 muscle snatches + 4 overhead squats
4 power snatches + 4 snatch balances
4 hang snatches
4 snatches
*rest :15 – :20 between each segment

strength/skill:
5 rounds of:
1 hang snatch + 1 snatch – increase load every round from 55% – 75%
*performed as you load

4 rounds of:
1 hang snatch + 1 snatch
r1. 80% or 5% heavier than last set of 5
r2. 80% or 5% heavier than last set of 5
r3. 85% or 10% heavier than last set of 5
r4. 85% or 10% heavier than last set of 5

*performed every 2:00

metcon:
5 rounds for time of:
10 hang power snatches @ 95lbs/65lbs
30 double unders

Aug
30

Sunday

joint mobility drillz:
1:00 calf mobility
10 bootstrappers
10 lunge to a-pose

warmup:
tabata:
single arm plank
lateral lunges
single arm plank
air squats
hollow holds
shoulder taps – plank or inverted
v-ups
mountain climbers
broad jumps
v-tucks
*:20 of work :10 of rest scale: 10 of work :20 of rest

5 rounds for times of:
*** ***** ***
** *** *** *****
*** ***** ***
** **** ***
*performed every 8:00


Aug
29

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.

Aug
28

Friday

2:00 latt mobility
1:00 sampson stretch
10 modified handstand push ups

warmup:
50 meter down & back
6 lataral lunges
40 meter down & back
6 lataral lunges
30 meter down & back
6 lataral lunges

3 rounds of:
1 cluster + 2 – 3 front squats increase load every round
lite to moderate load
*performed every 1:30

strength:
5 rounds of front squats
r1. 3 @ 75%
r2. 2 @ 80%
r3. 1 @ 85%
r.4 1 @ 90%
r5. 1 @ 95%
*performed every 2:00 – maybe bonus round

metcon:
1 round for time of:
75/60 calories
25 front squats @ 70% – 80% (hypertrophy) 55% – 65% (endurance
25 burpees over box @ 24″/20″

*detaisls @ time of wod

Aug
27

Thursday

joint mobility drillz:
1:00 hamstring distraction @ band – left
1:00 hamstring distraction @ band – right
12 kang squats
10 boot strappers


warmup:
1 round of:
50 meter farmers carry + 50 meter waiters carry – left
50 meter farmers carry + 50 meter waiters carry – right

2 rounds of:
5 windmills + 5 half kneeling windmills – left
5 windmills + 5 half kneeling windmills – right
slow and controlled (try to touch forearm to floor on the half kneeling)

1 round of:
6 turkish get ups – left
6 turkish get ups – right

3 rounds of:
burpee broad jumps for distance
backward run same distance

metcon/endurance:
as many rounds and reps as possible in 30:00 of:
15 calorie row
12 d-lifts
9 hang power cleans
6 shoulder to overheads
*rx 135lbs/95lbs or 55% – 65% of 1rep max shoulder to overhead
scale as needed – partner wod – stagger rounds with a member
or work rest ratio 1:1




Aug
26

Wednesday

joint mobility drillz:
2:00 couch mobility
12 lunge to A-pose
2:00 shoulder mobility
3 inch worms

warmup:
10 bicep openers
10 xiopang
10 bent over rows
10 bicep curls to arnold presses

2 rounds of:
:30 handstand hold
10 shoulder circles
10 rows

3 rounds of:
5 rear rack presses from split position
*performed every 1:30

strength/skill:
5 rounds of jerks – split jerks
r1. 70%
r2. 70%
r3. 70%
r4. 75%
r5. 75%
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
40 double unders
20 push ups
10 z-presses





Aug
25

Tuesday

joint mobility drillz:
12:00 free style or prescribed mobility

warmup:
2 rounds of:
20 goodmornings @ band
20 bird dogs
3 wall climbs

strength/skill:
5 rounds of:
1 – 2 d-lifts
r1. 55%
r2. 60%
r3. 65%
r4. 70%
r5. 75%
*no scheduled rest between loading

strength/skill:
10 rounds of:
3 d-lifts – 80% 1rep max – or increase load every round
– or linear progression
*performed every 2:00 – no chalk

1 round for time of:
800 meter run
80 alternating reverse lunges @ 53lbs/35lbs
800 meter run

Aug
24

Monday

joint mobility drillz:
2:00 quad mash 
5 cuban presses @ tempo
5 wall slides
8 scorpions
8 iron t’s


warmup:
burgeners – snatch

strength/skill:
4 rounds of:
1 hang snatch + 1 snatch 2″ below the knee – increase load every round
*performed as you load

5 rounds of:
1 hang snatch + 1 snatch – start @ 70% to 85%
*performed every 2:00

metcon:
5 rounds of:
1 snatch
performed every 1:00 on the 1:00

as many rounds and reps as possible in 14:00 of:
20 alternating pistols
15 alternating single arm snatches @ 50lb/35lb
10 handstand push ups



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