July 2020 – BSW Crossfit

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

5 Pull-ups
5 rounds

WOD 1

Metcon (Time)

7 Ground 2 Overhead (135/95)

31 Air Squats

20 Calorie Row/Bike/SkiErg
4 rounds

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Hand Release Push-ups

15 Butterfly Sit-ups

20 Alternating Jumping Lunges
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/105)

Even Min – 8 Front Squat (135/105
EMOM 10

90 Total Reps in Workout

Post reps completed

WOD 2

Metcon (Time)

4 Rounds

10 Thrusters (95/55)

15 Butterfly sit-ups

10 Overhead Squats (95/55)

15 Push-ups

50 Push Press (95/55)
For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Hang Kettlebell Snatches Right Arm (35/20)

10 GHD Sit-ups

25 Hang Kettlebell Snatches Left Arm (35/20)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

1 min – Max Calorie Row

1 min Rest

1 min – Max Calorie SkiErg

1 min Rest

1 min – Max Calorie Assault Bike

1 min Rest

1 min – Max Rep Double Unders

1 min Rest
2 rounds

15 min

WOD 2

Metcon (Time)

100 Kettlebell Swings (Russian) (55/35)
For Time

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Cleans (55/35) (10 Cleans ea arm)

20 Stationary Alternating Lunges (Bodyweight)
3 rounds

WOD 1

Metcon (AMRAP – Reps)

200m Run

10 Deadlifts (205/145)

5 Chest 2 Bar
AMRAP 30

Wear a vest if you have it

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100 Kettlebell Swings (Russian) (70/55)
6 min Cap

WOD 1

Metcon (AMRAP – Reps)

20 Calorie SkiErg

10 Burpee 2 Plate

20 Calorie Assault Bike

10 Toes 2 Bar
AMRAP 15

WOD 2

Metcon (AMRAP – Reps)

5 Handstand Pushups

10 Double Unders
AMRAP 6

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (55/35)

5 Chest 2 Bar

10 Air Squats
2 Rounds

Weightlifting

Bench Press (2-2-2-2-2-1-1-1-1)

12 min cap

Work to heavy single Bench Press

Reps can be altered

Post heaviest BP

Athletes can work in pairs but need to work quickly

WOD 1

Metcon (AMRAP – Reps)

5 Clean & Jerk (165/115)

5 Front Squat (165/115)
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

10 Double Unders
AMRAP 4

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m SkiErg

10 Double Unders

25 Calorie Assault Bike
3 rounds

WOD 1

Metcon (Time)

100 Strict Press (65/35)

50 Hip/Back Extensions

80 Sumo Deadlift High Pulls (65/35)

40 Pull-ups

60 Ground 2 Overhead (65/35)

30 Handstand Push-ups

40 Bench Press (60% Bodyweight)

20 Alternating Pistol Squats

20 Devil Press (35/20)

10 Muscle-ups
35 min cap

7/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Kettlebell Hang Snatches Right Arm (35/20)

10 GHD Sit-ups

25 Kettlebell Hang Snatches Left Arm (35/20)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Rounds)

200m run

10 Double Unders
AMRAP 21

7/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

5 Pull-ups

5 Handstand Push-ups
3 rounds

WOD 1

Metcon (Time)

Buy-in: 2000m Row

3 rounds

9 Overhead Squats (115/85)

11 Hand Release Push-ups

9 Snatches (115/85)

11 Butterfly Sit-ups
For Time