Announcements
Girls Gone Wild! Get signed up!
https://www.wodrocket.com/index.php/competitions/find-events/the-girls-gone-wild-team-event
Friday 7/31 – 6:30 PM class canceled! If you want to come help set up for the comp be our guest!
Saturday 8/1 – ALL CLASSES CANCELED
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
5 rounds for time of
50 DUs
10 HSPU
3 Power clean 185/125
20 min time cap
B: Back Squat (Build to a heavy 3 rep in 15 min)
Competition WOD
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)
Metcon (No Measure)
Rotate through the following for 30-40 minutes resting as needed. Form not fatigue focus.
10 butterfly kipping dips
5 x tuck sit parallettes lean forward into 1-3 second tuck planche hold
30 second straddle split
30 second left split
30 second right split
5 handstand block-outs
5-15 seconds 1 parallette straddle hold
10 ring swings with wrist band between ankles (if wrist band falls out 1 minute straddle split or put your head in the toilet and flush as a penalty)
5 half pull overs