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BCF Main – CrossFit

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Main WOD

A: Metcon (Time)

5 rounds for time of

50 DUs


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) *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

Categories: WOD

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