Advanced gymnastics
CrossFit BFG – Advanced Gymnastics Warm-up Gymnastics Bar Muscle ups
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 10 burpees 20 squats 5 rounds 10 squat to press 20 mountain climbers 5 rounds 10 high swings 20 slam balls 5 rounds Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 Minute EMOM 1/ 20/15 cal Bike 2/ 10 wall balls plus 10 burpees 3/ 10 Clean and jerks 60kg/40kg 4/ 10 press ups and 50 Du 5/ Rest 8 Rounds 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
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
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
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
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
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) AMRAP 5:00: 400m Run 15 Burpees Over Bar Max Power Cleans (60Kgs/42.5Kgs) Rest 2:00 AMRAP 5:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (70Kgs/50Kgs) Rest 2:00 AMRAP 5:00: 400m Run 5 Burpees Over Bar Max Power Cleans (85Kgs/60Kgs) Gymnastics Kipping Handstand Push-ups EMOM x…
Barbell Club
CrossFit BFG – Barbell Club Warm-up Weightlifting TnG Power snatch (5×5) Weightlifting Hang Clean (6×1) Build up to a heavy single over 6 sets Weightlifting Barbell Cycling (5×10) 10 UNBROKEN clean and jerks every 2 minutes for 10 minutes RX 70kg/ 50kg Cool Down