CrossFit Bartlesville – CrossFit

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Announcements

Handstand Clinic – April 2nd, 3:30

Sign up on sheet @ sign-in desk

Workouts are now published for the week on Sundays @ 5pm

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Warm-up (Checkmark)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

* Burgener Warm-Up

-then, 10 mins of:

*3-5 reps of each movement of the Burgener Warm-up with a PVC or empty Bar

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* focus on footwork & finishing your pull

2. Strength Prep

Spend 10 mins building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that you are confident you can perform again after a few minutes of rest.

Strength

Snatch

Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workouts

BWM: Metcon (Time)

15 Cap.

75 Air Squats

60 Plank Shoulder Taps

20 Burpees

10 Cal Bike

20 Burpees

60 Plank Shoulder Taps

75 Air Squats

Workout (AMRAP – Rounds and Reps)

14:00 AMRAP

RX

4 Burpees to Pullup Bar

6 Alternating Dumbbell Snatch (50/35)

8 Wall Balls (14/10)

RX+

4 Burpees to Pullup Bar

6 Alternating Dumbbell Snatch (70/50)

8 Wall Balls (20/14)

Scaling Idea:

14:00 AMRAP

4 Up Downs

6 Alternating Dumbbell Cleans (light)

8 Wall Ball Thrusters (light)
Target number of Rounds: 10+ Rounds

Choose a pullup bar that is out of reach

COMP: Workout (AMRAP – Rounds and Reps)

14:00 AMRAP

4 Burpees to 12 inch target

6 AltDBSnatch (70/50)

8 WBS(30/20/14) or if no 30# Ball, (20/14/10#) to Ceiling / 10′
Target number of Rounds: 10+ Rounds

For 12 inch target, you can set the rings or tape a target on a wall

Post Workout

KIKR: Metcon (AMRAP – Reps)

Tabata Sit-Ups

20-10

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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