CrossFit Bartlesville – CrossFit
Announcements
No Bar work for this week. Preparing for a new barbell cycle starting next monday.
Workouts/Bar Work for the upcoming week is now available for members to view in Wodify. They are published on Sundays at 5pm
Body Weight Mostly (BWM) is once again its own independent workout. It is no longer a scaled version of the WOD.
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets:
30 sec assault bike
10 sec handstand hold
5 Double Dumbbell Strict Press
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
3 Handstand Push Ups
Workouts
BWM: Metcon (Time)
2 Rds / 15 cap
Row 45 Cals | RX+ 45 Cals Ski
60 Lunges | RX+ KB Step ups, 24/20″, 55/35 | 45/25
30 Ring Rows | RX+ Pull-ups
WOD: Workout (Time)
15 Cap
RX
32/26 CalorieBike
16 Handstand Push ups
24/20 CalorieBike
12 Handstand Push ups
18/14 CalorieBike
8 Handstand Push ups
8/6 CalorieBike
4 Handstand Push ups
RX+
40/32 CalorieBike
20 Handstand Push ups
30/24 Calorie Bike
15 Handstand Push ups
20/16 CalorieBike
10 Handstand Push ups
10/8 CalorieBike
5 Handstand Push ups
Scaling Idea:
25/20 Calorie Bike
20 Push ups
20/15 Calorie Bike
15 Push ups
15/12 Calorie Bike
10 Push ups
10/8 Calorie Bike
5 Push ups
Target time: 8-10 minutes
Time cap: 15 minutes
COMP: Metcon (Time)
15 Cap
40/32 CalorieBike
20 Strict Handstand Push Ups
30/24 CalorieBike
15 Strict Handstand Push ups
20/16 CalorieBike
10 Strict Handstand Push ups
10/8 CalorieBike
5 Strict Handstand Push ups
Post Workout
Turkish Get Up
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Mobility (Checkmark)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)