CrossFit Bartlesville – CrossFit
Announcements
We are on Week 4 of 9 of the Olympic barbell cycle
Rope Climb Clinic on April 30th
Monthly challenge is ongoing. Log 10k steps 5 days per week
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
30 Banded Side Steps
Banded 7’s
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time go through more of the Hinshaw Warm Up *
**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats
Workouts
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 13
20 Situps | RX+ GHD
10 Burpees
5×25 Bear Crawl | RX+ 50ft HSW
WOD: Workout (Time)
Half Murph
32 CAP
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
RX+ = Weighted
Target time: 20-25minutes
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.
Competition WOD = RX+
Post Workout
KIKR: Metcon (AMRAP – Reps)
Max OH Hold (95/65/55)
1 rep = 1 second
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)