CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 min Stretch

-into-

8 min AMRAP

P1:1:00 Machine

P2:3 Inch Worms,5 Deadbugs (each side),5 Roll and Reach,5 KB Deadlifts

2. Strength Prep

Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to make a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

Strength

Deadlift

Build up to a heavy single in 10-12 minutes

* Rest a little longer than normal between sets when you reach heavier weights *

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Teams of 2 / 16 Cap / 12 Rds

100ft Single-arm KB Farmer Carry, 55/35/20

10 Box Step Ups, 24/20/16″ | RX+ Weighted Step-up, 55/35/20

WOD

WOD: Workout (Time)

16 cap / Teams of 2 / 12 Rds

100ft DB’s Farmer Carry, 50/35’s | 70/50’s

6 Box Jumps, 30/24/20 | RX+ 36/30/24

KIKR

KIKR: Metcon (Calories)

Bike – 1 min Max Cals

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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