10/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (55/35)

20 Alternating Jump Lunges
3 rounds

WOD 1

Metcon (No Measure)

10 Overhead Pause Squats (115/75)

20 Alternating Single Arm Lateral Plate Raises (5#/2 1/2#)
12 min cap

Pause 2 sec in the bottom of the Overhead Squat.

Use 5# and 2 1/2# plates for alternating single arm lateral raises.

WOD 2

Metcon (Time)

Reps: 20-16-12-8-4

GHD Sit-ups

Push-ups

Athlete will do 2 Rope Climbs before each new round.
For time

WOD 3

Metcon (AMRAP – Reps)

Max Rep Muscle Ups
AMRAP 4

10/14/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Sumo Deadlift High Pulls (75/55)

10 Push-ups

100m Row
3 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (115/75)

20 Plate Tricep Extensions (45/25)
3 rounds

12 min Cap

WOD 2

Metcon (AMRAP – Reps)

.5 Mile Assault Bike (5 Reps)

10 Box Jumps (20″)

500m SkiErg (50 Reps)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Push Jerk (155/105)
AMRAP 4

10/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Squats

11 GHD Sit-ups

WOD 1

Metcon (No Measure)

10 Bottom Pause Thrusters (3 sec pause at bottom) (95/65)

20 Alternating Supinated Curls
3 rounds

**Supinated Curls – Start with arms at side with palms-in (Neutral) grip rather than palms-up, supinate during the curl to the palms-up position. The twist allows the athlete to take their bicep through the full range of motion.

WOD 2

Metcon (AMRAP – Reps)

200m Run (1 rep/10 meters) (20 reps total)

8 Deadlifts (225/155)

20 Double Unders
AMRAP 21

10/12/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Alternating Box Step ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Power Cleans (135/85)

5 Squat Clean (135/85)

20 Dumbbell Single Arm Tricep Extensions (10 ea arm)
3 Rounds

12 Min Cap

WOD 2

Metcon (AMRAP – Reps)

500m Row (1 Rep/10 meters) (50 Reps Total)

1.0 mile Assault Bike (1 Rep/10th of a mile) (10 Reps Total)

500m SkiErg (1 Rep/10 meters) (50 reps Total)
AMRAP 10

** If athlete is having to wait for a piece of machinery, the athlete can do Double Unders and add the Double Under reps to their total

10/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (Russian) (35/20)

10 Overhead Single Arm Overhead Kettlebell Walking Lunges (5 ea arm ) (35/20)
3 rounds

WOD 1

Metcon (Weight)

8 Bottom Pause Back Squats (70% BW) (2 sec pause @ bottom)

20 Alternating Dumbbell Hammer Curls
3 rounds

12 Min Cap

Post Back Squat Weight

WOD 2

Metcon (Time)

5 Calorie Row

5 Cleans (135/85)

5 Toes 2 Bar

5 Double Unders

5 Handstand Push-ups
5 rounds

10/9/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Cindy

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (Time)

50 Ground 2 Overhead (75/55)

40 Butterfly Sit-ups

30 Air Squats

20 Push Press

10 Burpee to Plate

20 Push Press

30 Air Squats

40 Butterfly Sit-ups

50 Ground 2 Overhead
For Time

10/8/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

8 Toes 2 Bar
3 Rounds

WOD 1

Metcon (Time)

200m Run

10 Push Jerks (135/85)

5 Muscle-ups
2 rounds

8 min Cap

WOD 2

Metcon (Time)

Partner WOD

Buy-in: 3 mile Assault Bike

100 Floor Press (115/75)

100 Overhead Med Ball Walking Lunges (20/14)

Buy-out: 100 Calorie SkiErg
21 min cap

10/7/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

10 Butterfly Sit-ups

10 Alternating Jumping Lunges

10 Jumping Jacks
3 rounds

WOD 1

Metcon (Time)

10 Back Squat (185/125)

10 Calorie Row
5 Rounds

10 min Cap

WOD 2

Metcon (AMRAP – Reps)

4 Snatch w/Overhead Squat (105/75)

8 Double Unders
EMOM 10

120 Reps Max

WOD 3

Metcon (Time)

80 Alternating Jump Lunges
2 min Cap

If athlete does not finish, post reps in Notes section

10/6/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

15 Calorie Row
2 Rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 3

10 Hip/Back Extensions

10 Hand Release Push-ups

Rest 2 Min

AMRAP 3

10 Pull-ups

10 Handstand Push-ups

Rest 2 Min

AMRAP 3

10 Air Squats

10 Bar Dips
AMRAP 13

WOD 2

Metcon (AMRAP – Reps)

5 Strict Press (65/35)

10 Double Unders

5 Thruster (65/35)
EMOM 10

200 Reps Max

10/5/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (55/35)

5 Pull-ups
4 rounds

WOD 1

Metcon (AMRAP – Reps)

20 Calorie SkiErg

10 Ground 2 Overhead (115/85)

2 Rope Climbs

20 Calorie Assault Bike
AMRAP 21