BSW Crossfit
5 Chest 2 Bar
8 Wall Squats
11 Back/Hip Extensions
3 Rounds
10 Push Press (155/105)
10 Front/Side Raise
3 rounds
12 min cap
AMRAP 3
20 Air Squats
10 Hip/Back Extension
Rest 1 Min
AMRAP 3
10 Toes 2 Bar
10 Box Jumps (24/20)
Rest 1 Min
AMRAP 3
10 Push-up
10 Butterfly Sit-ups
AMRAP 11
8 Toes 2 Bar
10 DB Push Press (50/35)
12 Calorie Row
2 rounds
3 Snatch Shrugs/3 Hang Snatch High Pulls/3 Squat Snatches (135/95)
20 Supinations Curls
3 rounds
12 min
5 Deadlift (1.5 times BW)
10 Calorie SkiErg/Assault Bike (Alternate each round)
20 GHD Sit-ups
AMRAP 15
Max Effort 1000m Row
10 Deadlift (95/65)
8 Front Squats (95/65)
6 Thrusters (95/65)
8 rounds
35 Wallballs
For Time
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
Max Rep Bench Press (60% BW)
20 DB Tricep Extension (1 DB/2 Hands)
3 rounds
Athlete is done with BP when they have to put the bar on the rack.
Reps: 20-16-12-8-4
Burpee 2 Plate
Double Unders
For time
1 Rope Climb
5 Handstand Push-ups
AMRAP 4
250m Row
10 DB Push Press (50/35)
5 Toes 2 Bar
3 rounds
6 Front Squat (80% BW)
20 Alternating Supination Curls
3 rounds
12 min cap
Max Rep Air Squat
Tabata Time
10 Pull-ups
20 Butterfly Sit-ups
AMRAP 10
10 Calorie Row
5 Chest 2 Bar
10 Walking Jump Lunges
3 rounds
7 Deadlifts (315/185)
10 Front/Side Raise
3 rounds
5 Back Squats/5 Overhead Squats (135/85)
10 Double Unders
10 Toes 2 Bar
AMRAP 10
10 Strict Press (75/45)
10 Push-up
AMRAP 4
5 Toes 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
5 Hang Snatch High Pulls (135/75)
3 Squat Snatches
20 Bent over DB Rows (10 each arm)
3 rounds
20 Calorie SkiErg
15 Power Cleans (155/105)
20 Calorie Assault Bike
15 Push Jerk (155/105)
3 rounds
For Time
20 Hang Kettlebell Hang Snatch Right Arm (35/20)
15 GHD Sit-ups
20 Hang Kettlebell Hang Snatch Left Arm
(35/20)
15 GHD Sit-ups
3 rounds
10 Pause Back Squats (80% BW)
20 Alternating Supination Curls
12 min cap
3 rounds
**Pause 1002 count in bottom of squat
Max Effort 2k Row
8 Kettlebell Hang Snatch (55/35) (4 ea arm)
6 Bend & Thrust
EMOM 5
20 Alternating DB Floor Press
20 DB Tricep Extensions ( 1 DB/Both hands)
3 rounds
12 min cap
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Male wallballs – 10′ target
Female wallballs – 14 lb/9′ target
Female barbell wght – 55 lbs
5 Chest 2 Bar
5 Handstand Push-ups
EMOM 5
10 Strict Press (115/75)
20 Supination Curls
3 rounds
12 min cap
20 Kettlebell Swings (55/35) (American)
Cone to Cone Suitcase Carry (55lb x 2 KB) (D&B)
20 GHD Sit-ups
AMRAP 15