WOD/Events

Strength:
Sumo Deadlift:
3 x 10 (A: 75-80% of 1RM Deadlift)
Superset with 3 x 10 Supermans w/2 count hold
Conditioning:
AMRAP 9:
6 Hang Power Clean and Jerks 115/85, (Fx:95/65)
12 Box Jumps 24/20

Gymnastics Strength:
Muscle Up Skills and Drills
Rx: 5 x 3 Strict Muscle Ups
Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex).
Developement:
3-5 Sets:
5 False Grip Ring Pull ups, 5 False grip ring rows
5 Low ring transitions

Conditioning:
“Schlitz”
4 rounds:
400m Run
4 Muscle Ups (Fx: 4 Chest to bar Pull ups + 4 Ring dips)
40 Double Unders
Post-WOD Finisher:
3 x :45
Front Rack KettleBell Wall Sit
Rest 1:00 after each round

If you missed the programming explanation post here it is again:
Starting Monday, June 11th we will begin a new block of programming at BCF and CF Route 7. This programming block will be three months long, lasting through the beginning of September.
The goal for this block of programming will be to increase our strength endurance and develop a higher quality of overall movement while maintaining the aerobic capacity and skills that we have developed through prepping for the Open and Murph.
One definition for strength endurance is “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency” . In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.
There are a few reasons why we have decided to use this as our focus for the next three months. Strength endurance training will help all of you build muscle and increase your strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for submaximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more efficiently and safely move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements.
Some overall themes that you will be seeing in regard to the strength endurance training will be:

• More days per week with strength work

• More “Strength only” WODs
• More classic barbell strength (squats/deadlifts/pressing)
• Higher repetitions (mostly 5-10 rep range)
• Fewer long metcons

In addition to our strength endurance focus we will be introducing some more accessory work to help build stability and movement quality. This component of our training will be focused on quality over volume or intensity. We want you to learn to move as well as possible so that when you apply speed and weight to your movement patterns your body will move more safely and efficiently. Ultimately, this means that you will be faster, stronger, and more injury resistant.
To help contribute to the goal of developing higher quality of overall movement you can expect to see:

• More accessory movements built in to warm-ups, strength work, and post-WOD

• More unilateral movements (single arm/single leg)
• More rotational movements

• Focus on strict gymnastics and gymnastics progressions
• Olympic lifts broken down by positions

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the painful metcons you all love will still be there. Most of our metcons will be in the 7-15 minute time domain but, there will still be grueling 30 minute chippers, long AMRAPs, and plenty of running, rowing, and burpees. We will also still be testing benchmark and Hero WODs regularly.
As we look to the rest of 2018 and into 2019 you can expect to see us continue building on the strength work that will happen in the next three months. The hard conditioning work and CrossFit-specific skills will make a strong comeback in the months leading up to the 2019 CrossFit Open.
We are very excited to roll out this new programming and see all of the improvements that our members will make!!!

Strength:
Back Squats
Every 4 Minutes for 20 Minutes
Perform 10 Reps (ME: Working sets start at 60% of 1RM)

Strength Accessory:
3 Sets of:
16 DB Bulgarian Split Squats (8L/8R)
15 Partner situps with Medball toss
10 Ring Rows (go weighted or elevate feet on box if possible)

Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:
Snatch Complex:
6 Sets
1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME)
Beginners:
6 x 2 Hang Power Snatch (A)
Conditioning:
“2018 Regionals Event 6”
For time:
4 rope climbs
16 thrusters 155/105, Fx: 115/80
3 rope climbs
12 thrusters 155/105, Fx: 115/80
2 rope climbs
8 thrusters 155/105 , FX:115/80
Regionals Time cap: 7 minutes
 

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Overview of Week:
Monday: Filthy Fifty
Tuesday: Snatch Complex and Regionals Workout
Wednesday: Back Squats
Thursday: Muscle Ups and Benchmark WOD
Friday: Sumo Deadlifts
Saturday: Push Press and Triple AMRAP
Sunday: Pistol Skill Work
Conditioning:
“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wallballs (20/14)
50 Burpees
50 Double unders
Compare: 1/28/17

Yoga with Liz at 10:00am!!

Strength:
Front Squat:
3 x 10 (A) @ (75-80% of 1 RM)
Conditioning:
3 Rounds for time:
20 Goblet Squats 50/35 (Fx: 35/20)
20m Bear crawl
20m Single Arm DB Overhead Lunge 50/35 (Fx: 35/20)
20 Toes 2 Bar (Fx: Abmat Sit ups)

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Conditioning:
For time:
800m Run
20 Strict HSPU (Fx = HSPU)
20 C2B Pull-ups (Fx = Pull-ups)
20 Deadlifts (275/185#) (Fx = 225/155#)
40 Burpees
20 Deadlifts (275/185#)
20 C2B Pull-ups
20 Strict HPSU
800m Run
40 minute time cap