CrossFit Bartlesville – CrossFit
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)