CrossFit Bartlesville – CrossFit

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Announcements

*30-Day Partner Nutrition Challenge, April 10-May 9, $20/person (sign-up at Check-in Desk)

*We are in Week 2 of 9 on our Olympic lifting focused barbell cycle.

* 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

Hip Halo Warmup

-into-

6 min AMRAP

30-sec row

10 heel/toe rocks

10 plate toe taps (each side)

5 Inch Worms + Pike Push Up

2. Workout Prep

3 sets:

5/4 Calorie Row (Build in pace)

3 Box Jumps (build-in height)

2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)

Workouts

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

36 Air Squat to Med Ball

24 Sit-Ups

12/10 Cal Bike

WOD: Workout (AMRAP – Rounds and Reps)

16 min Clock

RX

5 rounds

12/10 Calorie Row

10 Box Jumps (24/20)

– then

AMRAP

10/8 Calorie Row

8 Handstand Push Ups

RX+

5 rounds

15/12 Calorie Row

10 Box Jumps (30/24)

– then

AMRAP

12/10 Calorie Row

8 Strict Handstand Push Ups

Scaling Idea:

5 rounds

12/10 Calorie Row

10 Box Step Ups (24/20)

– then

AMRAP

10/8 Calorie Row

10 Dumbbell Strict Press (light)

COMP: Metcon (AMRAP – Rounds and Reps)

16 min Clock

5 rounds

15/12 Calorie Row

10 Box Jumps (30/24)

– then

AMRAP

15/12 Calorie Row

10 Strict Handstand Push Ups

Post Workout

KIKR: Metcon (Time)

100 KBS, 55/35 | 45/25

Skills and Drills (Checkmark)

Week 4: Ring Muscle-up Progression

Advanced:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

Intermediate:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

Beginner:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

* Have athletes start from the beginning and progress within their limitations.

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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