CrossFit Bartlesville – CrossFit

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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


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


BWM: Metcon (AMRAP – Rounds and Reps)


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)