CrossFit Bartlesville – CrossFit
Announcements
We are on Week 3 of 9 on our Olympic Lifting focused barbell cycle. Bar work is 3 days/week
The monthly challenge is 10k steps 5/days per week. Remember to sign into the Mayhem Affilitate – Monthly Challenge to log your participation for a chance to win a prize from CrossFit Mayhem
Spring nutrition challenge begins this week
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec single/double unders
3 Single Arm DB Shoulder to Overhead (each side)
3 Lunge Steps (each side) w/ DB racked on shoulder
10 Sit Ups (focus on leg extension)
2. Workout Prep
2 sets
10 Double Unders
10ft Single Arm Overhead Lunge (set 1, Right arm/ set 2, Left arm)
5 GHD’s
Workouts
BWM: Metcon (Time)
20 CAP
Teams Of 2 | Rx+ Solo
90-60-30 Cal Row
60-40-20 KBS (53/35)
30-20-10 Box Jump (24/20)
40+ Box Step-up = RX
WOD: Workout (Time)
16 CAP
RX
80-60-40 Double Unders
150-100-50ft Single Arm Overhead Dumbbell Lunge (35/25)
25 Stick Sit Ups after each set of lunges
RX+
100-75-50 Double Unders
150-100-50ft Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s after each set of lunges
Scaling Idea :
100-75-50 Single Unders
150-100-50ft Walking Lunge
25 Sit Ups after each set of lunges
Recommended to switch arms every 25-50 ft
Target time: 10-12 mins
COMP: Metcon (Time)
16 CAP
150-100-50 Double Unders
150-100-50ft Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s after each set of lunges
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Accessory (Checkmark)
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back