Advanced gymnastics
CrossFit BFG – Advanced Gymnastics Warm-up Gymnastics Bar Muscle ups
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Bar Complex 4 Sets Of: 4 Strict Chest To Bar 4 Kipping Chest To Bar 4 Bar Muscle Ups *The goal is to complete the entire giant-set without coming off the bar Metcon Metcon (AMRAP – Rounds and Reps) 10 Min. AMRAP 5 Hang Squat Cleans (70Kgs/50Kgs) 7 Bar…
Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 1 Minute on 30 seconds off Legless assault bike Dumbell step ups Ski erg Double kettlebell Thrusters BOB Rope climbs HEAVY dballs AB mat sit ups Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) Every 90 seconds x7 7 power cleans 42.5/30kg 7 thrusters 7 bar facing burpees Metcon Metcon (AMRAP – Reps) Alternmating 10 Minute emom 20/15 cal row 15 c2b Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) In teams of 3 100 burpees 100 DU/ single unders 100 wall balls 100 press ups 100 jump squats 100 swings 100 slam balls 100 squat to press 1 mile run 100 burpees One person has to always hold a squat/plank/AB mat Cool Down
Strength and size
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Partners x4 Push press Narrow grip press ups Chin ups Single arm row Stiff leg deadlifts Leg raised split lunges Ski sit Banded walks Cool Down
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) 45-39-33-27-21-15-9 Reps Of: Partner Deadlifts (200Kgs/170Kgs) Synchro Burpees Synchro Pull-Ups Cash Out: 100 Handstand Push-ups Cool Down