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 availablefor members to view in Wodify. They are published onSundays 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
10 min AMRAP
30 sec single unders
10 Heel Toe Rocks
50m Jog
50m Acceleration Run
5 Deadlifts (empty bar – build across)
5 Hand Release Pushups
2. Workout Prep
2 sets:
5 Deadlifts
3 Push Ups
50m Run
*Build in pace and practice fast transitions*
Workouts
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Air Squats
:30 second Plank hold
4 Reverse Lunges
:30 second Hang hold
3 Burpees
Run 100m
WOD: Workout (Time)
10 Sets
2min/set Cap
RX
10 Deadlifts (115/80)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
RX+
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
Scaling Ideas:
10 Kettlebell Sumo Deadlifts (light)
10 Bar Push Ups
50m Sprint
-Rest 2 minutes between sets-
Target time each set: sub 1:15
Time cap each set: 2 minutes
COMP: Metcon (Time)
10 sets
2min/set Cap
15 Deadlifts (135/95)
15 Push ups
100m Sprint
-Rest 2 minutes between sets-
Post Workout
KIKR: Unbroken Double Unders (AMRAP – Reps)
Max Unbroken Double Unders
3 Attempts – Score is your best of the 3
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)