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

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 8-10 minutes completing 3 sets of 3 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats

3. Workout Prep

2 sets: (each)

5 GHD’s

1 Sandbag Clean (build in weight)

10ft Sandbag Carry

Strength

Power Clean

3 Power Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

3 Front Squats x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Workouts

BWM: Metcon (AMRAP – Reps)

EMOM 20

Min 1 – 100ft Bear Crawl | RX+ 50ft Handstand Walk

Min 2 – 60 Heel Touches

Min 3 – AMRAP Burpees

Min 4 – Rest
Score = Number of Burpees

()

WOD: Workout (Time)

2 Rounds / 20 CAP / Teams of 2

RX

100 Single Leg V-Ups

30 Power Cleans (135/95/65)

10x50ft Dumbbell Farmer Carry (50s/35s)

RX+

100 GHD’s (Or V-Ups)

30 Power Cleans (185/125/95)

10x50ft Dumbbell Farmer Carry (70s/50s)

Scaling Idea:

100 Sit Ups

Power Cleans (95/65)

10x50ft Dumbbell Farmer Carry (35/25)
Target time: 8-10 minutes

Sub KBs if dumbbells are unavailable

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

COMP: Metcon (Time)

16 CAP

Teams of 2

100 GHD’s (Or V-Ups)

(Accumulate together. “Resting” partner holds a plank on elbows)

40 Power Cleans (185/125)

12x50ft Dumbbell Farmer Carry (70s/50s)

Post Workout

KIKR: 800m Run (Time)

Max Effort 800m Run