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
20 Alternating Single Arm Kettlebell Swings (35/20)
5 Pull-ups
5 rounds
7 Ground 2 Overhead (135/95)
31 Air Squats
20 Calorie Row/Bike/SkiErg
4 rounds
10 Hand Release Push-ups
15 Butterfly Sit-ups
20 Alternating Jumping Lunges
2 rounds
Odd Min – 10 Back Squat (135/105)
Even Min – 8 Front Squat (135/105
EMOM 10
90 Total Reps in Workout
Post reps completed
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
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
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
100 Kettlebell Swings (Russian) (55/35)
For Time
20 Kettlebell Cleans (55/35) (10 Cleans ea arm)
20 Stationary Alternating Lunges (Bodyweight)
3 rounds
200m Run
10 Deadlifts (205/145)
5 Chest 2 Bar
AMRAP 30
Wear a vest if you have it
100 Kettlebell Swings (Russian) (70/55)
6 min Cap
20 Calorie SkiErg
10 Burpee 2 Plate
20 Calorie Assault Bike
10 Toes 2 Bar
AMRAP 15
5 Handstand Pushups
10 Double Unders
AMRAP 6
25 Alternating Single Arm Kettlebell Swings (55/35)
5 Chest 2 Bar
10 Air Squats
2 Rounds
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
5 Clean & Jerk (165/115)
5 Front Squat (165/115)
AMRAP 10
10 Strict Press (95/65)
10 Double Unders
AMRAP 4
250m SkiErg
10 Double Unders
25 Calorie Assault Bike
3 rounds
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
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
200m run
10 Double Unders
AMRAP 21
20 Kettlebell Swings (Russian) (55/35)
5 Pull-ups
5 Handstand Push-ups
3 rounds
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
50 Toes 2 Bar
5 Min Cap
2000m Row
100 Weighted Box Step-ups (20/14)
50 Burpee to Plate
For Time