3/31/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

25 Alternating Jumping Lunges
2 rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 7

15 Butterfly Sit-ups

15 Push-ups

15 Air Squats

Rest 1 min

AMRAP 7

15 Toes 2 Bar

15 Burpees

15 Jumping Jacks
AMRAP 15

WOD 2

Metcon (No Measure)

6 Bodyweight Back Squats

20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds

12 min cap

3/30/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Row

10 Walking Lunges

100m SkiErg

5 Toes 2 Bar

7 Calorie Assault Bike
3 rounds

WOD 1

Metcon (Time)

1 Rope Climb

10 Thrusters (95/65)

20 Double Unders
5 rounds

For Time

WOD 2

Metcon (No Measure)

10 Strict Press (135/85)

10 Front/Side Raises
3 rounds

3/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Push Press (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

10 Kettlebell Swings (Russian) (55/35)

8 Devil Presses (50/35)

10 Kettlebell Sumo Deadlift High Pulls (55/35) (Use 1 KB)
AMRAP 15

WOD 2

Metcon (No Measure)

5 Complexes consisting of

1 Deadlift

1 Clean

1 Hang Clean

1 Shoulder to Overhead (Push Press, Push Jerk or Split Jerk)

20 Supination Curls
Rx Complex Weight – 185/125

3 rounds

3/28/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Thrusters (45/35)

5 Toes 2 Bar

10 Upright Rows

5 Chest 2 Bar
2 rounds

WOD 1

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
M – 95 lb FS and Thrusters

W – 65 lb

WOD 2

Crossfit Games Open 21.4 Foundations (Ages 16-54) (Weight)

Complete the complex for load and technique:

1 deadlift

1 clean

1 hang clean

1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.

If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Foundations (Ages 16-54) click here

WOD 3

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here
M – 65 lb FS and Thrusters

W – 45 lb

3/26/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Kettlebell Hang Snatches (4 ea arm) (55/35)

8 Toes 2 Bar

10 Calorie SkiErg
3 rounds

WOD 1

Metcon (Time)

13 Calorie/10 Calorie Assault Bike

7 Power Cleans (155/125)

11 Bar Facing Burpees
5 rounds for time

**5 min cap for each round

**If athlete does not finish in 5 min, the athlete stops at five minutes and starts a new round

**If Assault Bikes are full, athlete should go to SkiErg

11/25/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Overhead Walking Lunges

10 Upright Rows
3 rounds

WOD 1

Metcon (No Measure)

10 DB Bench Press

10 Front/Side Raises
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

10 Calorie Row/SkiErg/Assault Bike
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (75/55)
AMRAP 3

3/24/21

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm KB Swings (35/20)

6 pull-ups (3 at a time/Work on Kip)
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Front Squats (135/105)

20 Alternating Supination Curls
3 rounds

12 min Cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 GHD Sit-up

20 Air Squats

1 min rest

AMRAP 5

15 Push-ups

15 Sit-ups

1 min rest

AMRAP 5

10 Pull-ups

20 Jumping Jacks
AMRAP 17

3/23/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

10 Single Arm DB Push Press (35/20) (5 ea arm)

6 Pull-ups (2 at a time) (work on kip)
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Snatch High Pulls (135/95)

5 Overhead Squats

20 DB Bent Over Rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 3

Max Rep Wallballs (20/14) (10’/9′)

AMRAP 7

5 Thrusters (75/55)

5 Double Unders

5 Butterfly Sit-ups
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

AMRAP 3

Max Rep Handstand Push-ups

3/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squats (185/125)

20 DB Tricep Extensions (1 DB/2 hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Push Press (135/95)

10 Double Unders

10 Push Press

10 Calorie Row

10 Push Press

10 Calorie SkiErg

10 Push Press

10 Calorie Assault Bike
AMRAP 21

3/21/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Toes 2 Bar

8 Single Arm Overhead DB Squats (4 per arm) (35/20)

5 Burpees
3 rounds

WOD 1

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
55+

35#/20#

24/20

Step-ups permitted

20 min cap