CrossFit BFG – CrossFit Metcon (Time) Monday live session: Warm up: 20 secs Press up hold 20 secs Plank hold 20 secs Rest 20 secs Vsit hold 20 secs Hollow hold 20 secs Rest X 3 Metcon: For time 100 Air squats 50 DB/ Barbell squats Every time you break 10 Jumping Lunges Directly into……
CrossFit BFG – CrossFit Metcon (Time) Friday live session: Warm up: – Stretching work – Upper body and lower Metcon: Use 1 Dumbell or kettlebell or alternatively Barbell For time- 90 Hang DB/KB/BB snatches 60 Hang DB/KB/BB Clean + Jerks 30 Hang DB/KB/BB Clusters *E2MOM (inc 0:00) 3 Down ups 6 HRPU 9 sit ups…
CrossFit BFG – CrossFit Metcon (No Measure) Warm up: 20 on/ 10 off x 3 – Open the gates – PVC pipe shoulder rotations – High knees – Hilo plank Metcon: EMOM x 8 1/ 22 Air squats + 8 Jumping lunges 2/ 20 Air squats + 10 jumping lunges 3/ 18 Air squats +…
CrossFit BFG – CrossFit Metcon (Time) Wednesday live: Warm up- 40 secs on/ 20 sec off Vsit Press up hold (20 top/20 bottom) Squat hold Metcon: 20 rounds: 6 Ab mat sit ups 4 Jumping squats 2 Hand release push ups Directly into… 10 rounds: 6 V-ups 4 Pistols/ 8 Jumping lunges 2 Hand release…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Tuesdays live workout 30 sec plank 30 sec side plank with leg up in tuck 30 sec side plank opposite 30 sec rest X 3 Metcon: strength work EMOMs: For quality Use empty barbell or 2 DB/KB 0-8 mins: 1st min- 15 seated strict presses…
CrossFit BFG – CrossFit Metcon (Time) Monday live workout: Warm up: Pvc pipe / Broom stick work Metcon: For time.. (15 min Cap) 3 rounds: 10 STOH single arm (L) 15 jumping lunges 10 STOH single arm (R) 15 jumping lunges 3 rounds: 10 DB single arm OH squats (L) 10 Push ups 10 DB…
CrossFit BFG – CrossFit Metcon (AMRAP – Rounds and Reps) Friday live workout- Warm up: 60 sec press up 10 sec hold top 10 sec hold bottom 10 sec shoulder taps 10 sec hold top 10 sec hold bottom 10 sec shoulder taps Rest 30 secs x 3 Metcon: Grab yourself a partner YGIG- 3…
CrossFit BFG – CrossFit Metcon (Time) Thursday live: Warm up: 40 secs on/ 20 off -Slow air squats -PVC/Broom presses -V sit hold 2 rounds Metcon: ‘Kalsu with a Twist’ For time- 100 DB thrusters EMOM(inc 0:00)- 5 Burpees (Rest 3 mins) 50 Burpees EMOM(inc 0:00)- 5 DB Thrusters
CrossFit BFG – CrossFit Metcon (AMRAP – Reps) Wednesday live- Warm up: 20 secs on / 10 off – Squat hold – Shoulder taps (press up position) – Hollow rocks 4 rounds Metcon: 5 min on/ 2 min off 1- 30-20-10 Jumping squats 15 DB push press between each set AMRAP IRT- Devil presses 2-…
CrossFit BFG – CrossFit Metcon (Time) Tuesdays live session: Warm up: 30 sec v sit hold 30 sec Russian twists 15 sec v sit hold 15 sec Russian twists 30 sec rest X 3 Metcon: For time- 20 min cap 100 Air squats E2MOM (inc 0:00 30 sec wall sit) 75 Jumping lunges E2MOM (30…