CrossFit Bartlesville – CrossFit

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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

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

3 sets:

100m Run together (workout pace)

5 Kettlebell Swings (each)

Workout (Time)

22 CAP

Teams of 2

800m Run (Together)

100 Kettlebell Swings (53/35) (split)

600m Run (together)

75 Kettlebell Swings (53/35) (split)

400m Run (together)

50 Kettlebell Swings (53/35) (split)

200m Run (together)
RX+ user 70/53lb KB

Big loop for 800m

Parking lot loop (200m) for remaining rounds

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 5- Day 2

Every minute on the minute for 8 minutes, add one rep:

Advanced: Strict Box Ring Muscle Up

Intermediate: Strict Toe Assist Ring Muscle Up

Beginner: Strict Ring Assisted Pull Up (seated)

In minute one, perform one rep. In minute two, perform two reps…until you perform 8 reps in minute 8.

If an athlete hits failure, they will complete a 20-second Box Support Hold for each remaining round

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump:Glutes and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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