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
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)
2. Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
10 Double Unders
Workouts
BWM: Metcon (Time)
10 Cap.
Accum. 2:00 Wall Sit
– then –
30-24-18-12
Jump Lunges
Sit Ups
Workout (3 Rounds for time)
RX
3 sets / 21 Cap
16-12-8 (14-10-6)
Calorie Row
32-24-16
Double Unders
-Rest 3 minutes between sets-
RX+
3 sets / 21 cap
21-15-9 (16-12-8)
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
Scaling Idea:
3 sets:
12-10-8 (10-8-6)
Calorie Row
36-30-24
Single Unders
-Rest 3 minutes between sets-
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
COMP: Workout (3 Rounds for time)
3 sets / no cap
12-9-6 (9-7-5)
Cal Ski Erg (OR Row)
15-12-9 (12-9-6)
Cal Bike
*50 Double Unders after each round
-Rest 3 minutes between sets-
Post Workout
KIKR: Metcon (Time)
Max Handstand Hold on Wall
*Score equals time subtracted from 10 minutes
Skills and Drills (Checkmark)
Week 3: Ring Muscle-up Progression
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
– rest 1 minute between sets –
Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
– rest 1 minute between sets –
Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
– rest 1 minute between sets –
* Place one foot on a box, walk feet in, closer to the rig for less of an angle.
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)