CrossFit Bartlesville – CrossFit
Announcements
* We are in Week 2 of 9 on our Olympic lifting focused barbell cycle.
*30-Day Partner Nutrition Challenge, April 10-May 9, $20/person (sign-up at Check-in Desk)
* April Monthly Challenge – 10,000 Steps 5 days/Week
Sign into the Mayhem Affiliate – Monthly Challenge program in your wodify app to log your progress on the monthly challenge. Completing the challenge enters you in a raffle for winning a prize from CrossFit Mayhem.
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm-up
-into-
6 min AMRAP
30 sec Bike Erg
30 sec single/double unders
10 sec handstand hold
4 Inch Worms
2. Workout Prep
2 sets:
100m Bike Erg (workout pace)
10 Double Unders
1 Wall Walk
Workouts
BWM: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Workout (Time)
30 Cap
5 Rounds
Rest 1 min between Rounds
RX
24/20 Cal Bike
35 Double Unders
3 Wall Walks
RX+
30/24 Cal Bike
50 Double Unders
4 Wall Walks
Scaling Idea:
5 sets
16/12 Cal Bike
50 Single Unders
5 Inch Worms
* Target time each set: 3:45-4:30
* If rounds take >5mins, scale
COMP: Workout (Time)
5 Rounds
30 Cap
30/24 Cal Bike
60 Double Unders
6 Wall Walks
– Rest 1 min
* Rounds should be <5 mins
Post Workout
Accessory (Checkmark)
3 Sets for Quality:
30 second plank hold (elbows)
50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry
50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry
5 Alligator Rolls (each direction)
10 V-ups
*Rest as needed between sets
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)