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
Crossover Symmetry or Banded 7’s
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
2. Strength Prep
Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.
3. Workout Prep
2 sets:
5 GHD’s
2x25ft Shuttle Run
5 Toes to Bar
Strength
Split Jerk
10-15 Minutes of Practice
– Stay light and focus on form
Workouts
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 DU’s
20 Push-Ups
10 V-Ups
Workout (Time)
For Time
RX
Stick Sit Ups
50x25ft Shuttle Run
50 Knees to Elbows
RX+
50 GHD’
50x25ft Shuttle Run
50 Toes to Bar
Scaling Idea:
50 Hanging Knee Raises
25/20 Calorie Bike Erg
50 Sit Ups
COMP: Workout (Time)
For Time: (This one hurts)
50 GHD’s
50 Toes to Bar
50 Sit Ups
Post Workout
KIKR: Metcon (AMRAP – Reps)
Max Unbroken
Single-Under Crossovers
3 attempts, take your highest score
https://www.youtube.com/watch?v=XqmDLo_eIRM&ab_channel=CrossFitGames
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)