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
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 be working at 70% of their 1rm max squat clean. Allow athletes to power clean if they do not have the ability to front squat. A heavy emphasis should be placed on the movement of the feet from the jumping to landing position. Cue athletes to drive their feet through the floor, and when triple extension is reached, aggressively pull themselves under the bar. Clean grip deadlifts will be similar to a traditional setup, but the hips should start lower/more similar to the setup for a clean and a double overhand grip must be used.
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
3 Thrusters (build in weight)
Strength
Clean
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets
Clean Grip Deadlift
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets
Workouts
BWM: Metcon (Time)
15 CAP
5 Rounds
10 Push-Ups
20 Lunges
30 Plank Shoulder Taps
40 Mtn. Climbers
WOD: Workout (6 Rounds for time)
6 Sets (One every 3 mins)
90 sec CAP for each Set
RX
12/10 Cal Bike
7 Thrusters (95/65)
RX+
14/11 Cal Bike
7 Thrusters (115/80)
Scaling Idea:
10/8 Cal Bike
7 Med ball thrusters
After set is finished, rest the remainder of the 3 min, max rest should be 1:30 based on the 90 second cap.
Record time for each set. If you get capped on a set, score for that set is 1:30 + remaining reps.
COMP: Metcon (6 Rounds for time)
6 Sets (One every 3 mins)
90 sec CAP for each Set
18/14CalBike
7 Thrusters (135/95)
Post Workout
KIKR: Metcon (Time)
5x Sled Push & Pull (2/1/0)
Down & Back = 1
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)