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
10 min AMRAP
1 min row (easy pace)
10 Plate Floor Press
5 Lying Iron Cross (each side)
5 Lying Scorpions (each side)
5 Shoulder to Overhead (empty bar – build across)
2. Workout Prep
2 sets: (each)
5/4 Calorie Row
5 Push Ups
5 Shoulder to Overhead (build in weight)
Workouts
BWM: Metcon (Time)
14 CAP
35 Sit-Ups | RX+ T2B
800m Run
35 Single Leg V-Ups | RX+ V-Ups
60/40 Cal Bike
WOD: Workout (Time)
22 CAP
Teams of 2
RX
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
100 Shoulder to Overhead (95/65)
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
RX+
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
Scaling Idea:
30/24 Calorie Row
30 Elevated Push ups
30/24 Calorie Row
60 Dumbbell Push Press (light)
30/24 Calorie Row
30 Elevated Push ups
30/24 Calorie Row
Split reps/calories as needed
Target time: 16-18 minutes
COMP: Metcon (Time)
22 CAP
Teams of 2
500m Run (together, at the same time)
50 Shoulder Press (75/55) (split)
60/48 Cal Bike (split)
25 Rope Climbs (split)
60/48 Cal Bike (split)
50 Shoulder Press (75/55) (split)
500m Run (together, at the same time)
Post Workout
KIKR: Metcon (Time)
100 Sit-ups
Skills and Drills (Checkmark)
Week 5: Ring Muscle-up Progression
Advanced:
Have athletes practice: Ring Transitions (with band)
– 10-12 minutes –
Intermediate:
5 sets:
Have athletes practice: Ring Transitions (with band/ugly squat position)
– rest 1 minute between sets –
Beginner:
5 sets:
Have athletes practice: Ring Transitions (ugly squat position)
– rest 1 minute between sets –
* Have athletes start from the beginning and progress within their limitations.
Use heavier band
Place legs on the ground (see video)
Move feet back, add a plate for the dip.
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)