BCF Main – CrossFit
Main WOD
A: Push Press (EMOM 5 x 3 reps moderate)
B: Half Eva (Time)
400m run
15 KB swings
15 pull ups
5 RFT
Competition WOD
A: Upper body warm up 1 (No Measure)
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2×10 Wall Slides (Y’s, arms out at 45 degrees) https://www.youtube.com/watch?v=N73AnUp3m2w *You may also use Crossover symmetry for C and D
d. 2×10 Seated External Rotation w/ elbow on Knee
e. 2×20 Band Pull Aparts
f. 2×5 Clapping Pushups (As high as possible)
B: Clean (1 clean + 1 front squat, build to 80% max)
C: Bench Press (5 x 2 @ 85/90/92/95/95% )
D: Metcon (No Measure)
400m x 2 @ 1 mile pace
Rest 45s b/t
200m x 2 w/200m recovery jog
200m x 2 @ Sp-2 w/200m recovery jog