BCF Main – CrossFit
Main WOD
A : Metcon (AMRAP – Reps)
Tabata push ups
These need to be PERFECT push ups, don’t be concerned about numbers, only perfect form.
B: Bench Press (3 x 5 @ 75% ; rest 2-3 b/t)
C: Metcon (Time)
As a 2 person team complete the following….
400m run – both same time
100 jump squats w/plate 25/10
80 dips/CGPU
60 V-ups
40 strict pull ups / kip
20 Strict HSPU / kip
400m run
16 Min Cap
Scale to finish
If you can’t do dips, strict pull up / HSPU, then kip or do as many strict as possible, then kip or scale….it will not be Rx but who cares….do the work. We are training.
Score the runs as 1 rep each
SWOD
S-A: Strict Press (S-A. Press 55%x5 65%x5 75%xAMRAP 55% 2xAMRAP)
S-: Metcon (Weight)
S-B.
5 sets:
Push Press x 5 reps + Split Jerk x 3 reps
*AHAP
S-C.
5 sets; rest 90 seconds
Single Arm DB Rows x 20/side
S-D. Sled Drag 20 minutes or Airdyne 20 minutes
Competition WOD
A: Metcon (No Measure)
Total body warm up #2
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 – Reverse V – Ups
d. 2 x 10 each arm – Lying side raise – 4 count lower
e. 2 x 6 each leg – Reverse Lunge and Reach with slider
f. 2 x 5 – Low box depth jumps – 24”/20”
B: Clean (EMOM 10 of complex as follows)
Clean Technique Complex 1 Starting at 75/45 lbs. 1 Clean Grip Pull, Crack knees and hold for 5 sec, go to power position right above knee and hold for 5, go slowly to the ground and complete one squat clean. Go up in weight until technique starts to degrade even a little bit. Don’t go over 70% of clean max.
C: Metcon (Time)
Part 1
3 Rounds
7 Power Clean @ 60%
50 DU
2 min. Row (Open level- 525/465m+, Regional level- 560/500m+, Games level- 600/550m+ each round)
2 min. rr between rounds
5 min. intermission
D: Metcon (Time)
Part 2
3 Rounds
5 DL @70%
5 Box Jumps 30/24
400 meter Run
2 min rr between rounds
5 min. intermission
E: Metcon (Time)
Part 3
30 Burpee Pullups for time
Notes:
Part 1:
Power Cleans Unbroken
Part 2:
Deadlifts Unbroken