CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 45 seconds supersets 30 seconds rest x4 Assault bike Jump squats Rower Burpees Ski erg Press ups Dumbell burpees Dumbell thrusters Heavy slam balls Squat hold Pull ups Plank T2B/Ab mat sit ups V ups Double clean and press High swings Cool Down
CrossFit BFG – Team WOD Warm-up Metcon Metcon (AMRAP – Reps) Teams of 2’s Ascending ladder by 3’s for 14 mins. 3 Thrusters (42.5kgs/35kgs) 3 ClapPush-ups 6 Thrusters 6 Clap Push-ups 9 Thrusters 9 Clap Push-ups … Metcon Metcon (Time) Switch your partner One Athlete works at a time (other’s holding the push-up plank) 2…
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) In pairs 30/30 x4 Standing shoulder press Kettlebell front raise Ring rows Barbell bent over rows Barbell back squats 5×10 Speed squats HEAVY Front rack kettlebell Lunges Cool Down
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50 Burpees 40 wall balls 30 Dumbell snatches 20 squat cleans 10 Heavy DBalls 3 rounds Cool Down
CrossFit BFG – Barbell Club Warm-up Weightlifting Hang clean (6×2) Weightlifting High Hang Clean (6×1) Weightlifting Split Jerk (6×2) 2 second pause in catch position Cool Down
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch EMOM (15×2) 15 minute emom 2 reps every minute working up in weight. If you fail at any weight drop down. Weightlifting Snatch Balance (5×2) Weightlifting Sotts press (5×2) Metcon Metcon (Time) 15 Reps Wall balls T2B OHS 50/30 3 rounds for time Cool Down
CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Kipping Perfection 🙂 Working on the kip/kipping pull ups/butterfly pull ups/ Muscle ups Cool Down