CrossFit Bartlesville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

30 Banded Side Steps

-into-

8 min AMRAP

30-second Single Unders

10 Heel to toe Rocks

5 Low Box Jumps

5 Back Squats (empty bar- build across sets)

2. Strength Prep

Athletes are back squatting a heavy single today. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

3. Workout Prep

2 sets:

4 Box Jump Overs

2 Stick Sit Ups

Strength

Back Squat

Build to a Heavy Single (10-12 minutes)

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

Workouts

BWM: Metcon (Time)

12 Cap

For Time:

40-30-20-10

Box Step-Ups

Sit Ups

WOD: Workout (Time)

12 CAP

For Time:

RX

40-30-20-10

Box Jump Overs (16)

15-12-9-6

Stick Sit Ups (Or GHD Sit Ups)

RX+

40-30-20-10

Box Jump Overs (20)

20-15-10-5

GHD Sit Ups

Post Workout

KIKR (Calories)

Tabata Bike, 10-20

Muscle-Up Accessory (Checkmark)

5 arch to L-sit on floor (practice being aggressive with the snap through)

10 ring MU progressions, low rings (chest to rings -> turnover -> dip out)

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back