CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
25

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.

Apr
24

Friday

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

joint mobility drillz
8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – out to in – in to out – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 leg swings – forward/backward = 1
8 – 12 cross body leg swings – side to side = 1


warm up:
12 figure 4 to reverse peddle left – right 
12 figure 4 to forward peddle left – right
12 front wall running drills – left right + 1 – emphasize the pull 
12 heel to butts – left right + 1 – emphasize the pull 
12 ankle drillz – left right + 1 – emphasize the pull 
12 drum majors- left right + 1 – emphasize the pull


metcon:
in house version:
10 rounds for time of:
5 dips

8 high knee run/jog/step in place
5 sit ups

16 high knee run/jog/step in place
10 mountain climbers @ 2 count- left/right = 1 rep

24 high knee run/jog/step in place 
5 dips
5 sit ups
10 mountain climbers @ 2 count – left/right = 1 rep

*rest as needed

track or field version:
10 rounds for time of:
5 dips 

5 yard down and back 
5 sit ups
10 yard down and back 
10 mountain climbers @ 2 count – left/right = 1 rep
15  yard down and back 
5 dips
5 sit ups
10 mountain climbers @ 2 count – left/right = 1 rep

*rest as needed

Apr
23

Thursday

CrossFit BMW Virtual Class 6:00 a.m.
CrossFit BMW Virtual Class 5:30 p.m.

joint mobility drillz:
1:30 couch stretch right – :45 forward – :45 backward
1:30 couch stretch right – :45 forward – :45 backward
10 slow wall slides
:30 calf march

strength:
25 – 20 – 15 – 10 reps of:
squats
calf raises
lunges
lateral leg raises
*1:30 rest between rounds

metcon:
30 alternating snatches cash in
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups
30 alternating snatches cash out



Apr
22

Wednesday

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




Apr
21

Tuesday

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

joint mobility drillz
8 – 10 boot strappers
8 – 10 sumo squats to lateral lunge
8 – 10 downward dogs to up dog  
8 – 10 mobility push ups to alternating forward steps to hand


strength:
4 rounds of:
12 crossbody curls
12 floor presses @ close grip
12 hammer curls
12 skull crushers
24 sit ups
*1:30 – 2:00 rest between rounds

metcon:
5 rounds times of:
30 kettle bell swings – goal is to perform them in less than the 1:00 time cap and beat your time every round
*performed every 2:00 – record times


*discussion on goals programming – lets run

Apr
20

Monday

CrossFit BMW Virtual Class 6:00 a.m.
CrossFit BMW Virtual Class 5:30 p.m.

joint mobility drillz:
:20 each position door frame scarecrow – modify by alternating arms 
1:00 door frame hamstring floss left  
1:00 door frame hamstring floss right
15 reverse snow angels
1:00 olympic wall squat 
:30 olympic wall squat internal rotation left 
:30 olympic wall squat internal rotation right


warmup:
2 rounds of:
8 sissy squats
8 alternating long lunges
8 goodmornings
16 glute bridges

metcon:
3 rounds of:
20 romanian deadlifts
20 bulgarian lunges
20 lateral lunges
20 monster walks

20 russian twist – left/right = 1rep
*2:00 – 3:00 rest between rounds – goal – based on light to no load is to go unbroken every round – if the reps causes you to have to break up the sets, take 1:00 – to 1:30 rest between movements – or subset moves with programmed rest between each subset – with out breaking form – keep this mind set with you at all times. also remember this little big bit of information, another way to tell that you have become stronger will be observed by how fast you move that bar/load and how many times you can lift it with out resting/breaking during a set.




Apr
19

Sunday

CrossFit BMW Virtual Class 9:00 a.m.

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 scap presses

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 20:00

Apr
18

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.

Apr
17

Friday

CrossFit BMW 6:00 a.m. virtual class Coach Jarrod

CrossFit BMW 5:30 p.m. virtual class Coach Michelle


joint mobility drillz
12 shoulder rotations shrugs forward
12 shoulder rotations shrugs back ward 
12 shoulder rotations at arms extended out to the side forward
12 shoulder rotations at arms extended out to the side backward 

12 shoulder alternating crossovers
12 shoulder alternating raises


warmup:
20 jumping jacks
10 squats
10 burgener clean high pulls

strength:
25 – 20 – 15 – 10 reps of:
shoulder shrugs
prone grip dumbbell curls
alternating toe touches
*1:30 rest between rounds


metcon:
5 rounds of:
1:00 sumo d-lift high pulls
:30 lumber jacks right
:30 lumber jacks left
1:00 thrusters
*1:00 rest






Apr
16

Thursday

CrossFit BMW 6 a.m. virtual class Coach Jess
CrossFit BMW 5:30 p.m. virtual class Coach Jarrod

joint mobility drillz
2 rounds of:
5 inch worms – goal try to keep legs straight – progress from a wide to narrow stance over time
5 torso twist left/right = 1
5 I – Y – T – W’s

10 bootstrappers – goal full posterior chain stretch – tight grip on the front of the foot
10 squats
10 lunge to A-pose

strength:
4 rounds of:
8 – 12 tricep kick backs
8 – 12 bench presses @ close grip bridge
8 – 12 dips
8 – 12 skull crushers

*1:30 rest between movements for moderate to heavy loads or if increasing load every round – if using a lighter to normal load for strength – use a tempo based pattern for example :04 – :01 – :04 – :01 – or super set with no rest between movements and 1:00 – 1:30 rest between rounds

metcon:
as many rounds and reps as possible in 12:00 of:
10 jump land to squat – power to squat stance – hip drive – :03 pause – :03 ascend
10 half kneeling to explosive / dynamic knee drive – :03 pause – :03 descend – 5 right / 5 left
10 skater squats scale @ step in step out to curtsey lunge – maintain shoulder/hip balance and midline stability 
10 diamond push ups

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