BCF Main – CrossFit
Main WOD
A: skillz (No Measure)
40-50 DUs
10m HS walk / 3 HS holds on floor
12-15 T2B
B: Metcon (4 Rounds for reps)
3 sets each alt rounds of
30s burpees
Rest 1 min
30s box jumps 20/18
Rest 1 min
30s S2OH 115/75
Rest 1 min
30s air squats
Rest 1 min
Each round is total reps for 4 movements
C: Pavel complex (5 sets)
Work on your progression
Competition WOD
A: Metcon (No Measure)
Warm up
5 min row / AD
5 min foam roll
2 x 1 min plank
2 x 5 cossack squats
2 x 5 tuck jumps
B: Clean (Complex as follows )
Clean pull to just above knee, hold 5s, pull to position 1, hold 5s, back to floor and then full squat clean
Men start 95#
Women 65#
Build by 10-20# until technique breaks down
C: Clean Pull (5 x 4 @ 80/85/85/90/95%)
D: Front Squat (1 1/4 reps , down, up 1/4 way, down, up)
4 x 6
60 / 65 / 70 / 70%
Tempo 40X1
E: Metcon (Weight)
3 round of 6 reps each of
Reverse lunges @ 40% BS
RDL @ 55% of DL
GHRs AHAP
SWOD
S-A: Bench Press (Bench Press 65%x5 75%x3 85%xAMRAP 60% 5×10)
S-: Metcon (Weight)
Bar Dips
5×10; rest 60 seconds
Single Arm Rows
5×10; rest 2 minutes AHAP
S-D.
5x100m Farmer Carry; rest 60 seconds AHAP
Shoulders with a small shrug throughout the carries