CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
*Movement Prep/Increasing Heart Rate*
2 Min Group Quick Stretch:
-into-
3 sets
5 Back Squats (empty bar- build across sets)
:30 Assault Bike (easy pace)
10 Ring Rows
Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot.
Strength
Back Squat
5 Back Squats x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
12 cap /
For Time:
30/24 Calorie Bike
50 Ring Rows | RX+ Pull-ups
30/24 Calorie Bike
WOD: Workout (Time)
RX / 12 cap:
50/40 Cals Bike
50 Pull-ups
50/40 Cals Bike
RX+ / 12 cap:
7 Bar MU’s
42/33Cals Ski
7Bar MU’s
42/33Cals Ski
7 Bar MU’s
WOD
KIKR
KIKR: Metcon (Time)
30 KBS, 55/35 | 45/25
20 Cals Bike
10 Burpees
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
ACCESSORY
ACCES: Metcon (Checkmark)
Pull-up Development:
5 Rds:
– 5 Scap Pull-up / active shoulders into 2 good arch-to-hollows
-5 Pull-up negatives (jump up to chin over bar, lower down to full extension slowly, about 5 second descent)
-5 Bent over rows (not too heavy and focus on muscles being used: 2 seconds on way up and 2 seconds on way back)