CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 rounds

1:00 Row

10 Single Arm Dumbbell Upright Row (each)

10 Suitcase Dumbbell Deadlifts (each)

5 Tempo Push Ups (3/2/1)

20 Alternating V-Ups

2. Workout Prep

5 sets

3 Deadlifts

3 Bench Press

– Start light and work up in weight. Make sure athletes have a spotter –

Workout (2 Rounds for time)

Teams of 2

21-15-9

Partner Deadlift (315/225)

42-30-18

Bench Press (135/95)

-Rest 5:00-

21-15-9

Partner Deadlift (275/185)

42-30-18

Bench Press (95/65)
Example of workout flow (21 Partner Deadlifts, Accum 42 Bench Press -> 15 Partner Deadlifts, Accum 30 Bench Press -> 9 Partner Deadlifts. Accum 18 bench press)

Prescribed weight is a suggestion, not required for RX. Weight should be moderate.

Partner deadlifts are two athletes on one bar. For male/female teams, split the difference in weight between male teams and female teams while making sure the male side is loaded heavier.

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 1 – Day 2

We have two stations today.

STATION 1 – Ring Stability:

4 ROUNDS of 30 seconds of Work / 30 seconds of Rest

* Work as much as possible within the allotted time frame but STRESS Quality over Quantity

Advanced:

30 seconds Ring Support Tuck Ups

Intermediate:

30 seconds Ring Support Tuck Ups with Band Across Rings for Stability

Beginner:

30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.

STATION 2 Grip Strength/Stability:

All Athletes:

30 seconds “Active” Static Hang on High Rings

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump – Arms and Shoulders

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)