BSW Crossfit
20 Kettlebell Swings (Russian) (55/35)
5 Toes 2 Bar
4 rounds
Buy In – 400m Run (40 Reps)
** Start the AMRAP at the top of the minute after finishing the 400m run.
AMRAP 15
5 Overhead Squats (115/75)
10 Hip/Back Extensions
20 Double Unders
Buy Out – 40 Toes 2 Bar
Post Total Reps to Score
Post Time to Finish in Notes Section.
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
8 Pause Back Squats (90% Body Weight)
20 Alternating Dumbbell Curls (10 ea arm)
12 min Cap
Reps: 20 – 15 – 10 – 5
Air Squats
Calorie Row
Burpee 2 Plate
Calorie Assault Bike or SkiErg
For Time
8 Hanging Kettlebell Snatch (55/35) (4 ea arm)
6 Bend & Thrust
EMOM 5
8 Pause Front Squats (155/115)
20 Single Arm Tricep Extensions (10 ea arm)
12 Min Cap
5 Thrusters (95/65)
5 Sumo Deadlift High Pulls
5 Ground 2 Overhead
AMRAP 10
Push Jerk (155/105)
AMRAP 4
5 Chest 2 Bar
5 Handstand Push-ups
EMOM 5
10 Strict Press (135/85)
12 Toes 2 Bar (Do Toes 2 Bar 3 Reps at a time)
3 Rounds
12 min cap
** This is not a speed workout. Athletes should work on form for both movements in this workout.
8 Thrusters (95/55)
10 Row (Calories)
12 GHD Sit-ups
AMRAP 10
5 Wallballs (20/14) (10’/9′)
10 Double Unders
AMRAP 4
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
EMOM 5
10 Push Press (155/105)
20 Alternating Dumbbell Curls
3 rounds
12 min Cap
Buy in: 400m run
2 rounds
20 Kettlebell Swings (70/55) (Russian)
20 Calorie Row
20 Kettlebell Swings
20 Calorie SkiErg
20 Kettlebell Swings
20 Calorie Assault Bike
Buy out: 10 Push-ups
For Time
10 Kettlebell Swings (American) (55/35)
100m Row
100m SkiErg
4 rounds
8 Hang Pause Squat Cleans (155/105)
20 Alternating Dumbbell Floor Presses (50/35) (Athletes can use Dumbbells in Auxiliary room)
12 min cap
**Athlete should pause for a 1001, 1002 count in the squat/catch position before moving to full extension
1 Rope Climb
10 Box Jumps
AMRAP 10
49 Double Unders
For Time
25 Hanging Kettlebell Snatches Right Arm (35/20)
10 GHD Sit-ups
25 Hanging Kettlebell Snatches Left Arm (35/20)
10 GHD Sit-ups
2 rounds
10 Deadlifts (Body Weight)
90 Second Plank (Athlete on Elbows)
12 min cap
** Deadlift – Athlete should try to do consecutive reps without dropping the bar. The athlete should work on proper form. This is not a speed workout.
20 Double Unders
15 Ring Push-ups
10 Devil Presses (35/20)
AMRAP 15
250m Row
10 Double Unders
10 Calorie Assault Bike
250m SkiErg
2 rounds
2 Hang Power Snatches
4 Overhead Squats
6 Hang Power Cleans
8 Push Jerks
For Time
5 rounds
13 min Cap
10 Pause Back Squats (85% Body Weight)
20 Alternating Hammer Curls
12 min Cap
8 Kettlebell Swings (Russian) (55/35)
6 Bend & Thrust
EMOM 5
10 Bench Press (75% BW)
20 Dumbbell Tricep Extension (10 Ea Arm)
3 Rounds
12 min cap
1 Min – Max Rep Wallball (20/14) (10’/9′)
1 Min – Max Rep SDLHP (75/55)
1 Min – Max Rep Ring Push ups
1 Min – Max Rep Hang Power Snatch (75/55)
1 Min – Max Calorie Row
1 Min Rest
17 Min
5 Chest 2 Bar
7 Wall Squats
9 Walking Lunges
11 Dumbbell Push Presses (35/20)
3 rounds
8 Front Pause Squats (135/95)
25 Kettlebell Swings (55/35) (Russian)
3 Rounds
12 min cap
10 Hip/Back Extensions
20 Calorie Row
10 Pull-ups
20 Calorie SkiErg
AMRAP 21