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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (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 spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×2 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
3. Workout Prep
1 set:
30-second row (at workout pace)
Strength
Snatch
2 Squat Snatch x 3 sets @80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Workouts
BWM: Metcon (Calories)
EMOM 21 (7 Rds)
M1 – 12 Wall Balls, 20/14/10#
M2 – 12 AltDB Snatch (50/35/25)
M3 – Max Cals Bike
WOD: Workout (5 Rounds for time)
RX
Men: 40-32-24-16-8 Calorie Row
Women: 30-24-18-12-6
Rest 1 minute between sets
RX+
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –
Time cap:
Rd 1: 3:30
Rd 2: 3 minutes
Rd 3: 2:30
Rd 4: 2 minutes
Rd 5: 1 minute
Record time for each set (reset rower between each round to make keeping time easier)
No variation for comp wod
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
()
Post Workout
Tabata Bike, 10-20 (AMRAP – Reps)
Tabata Bike
10-20
ACC: Handstand Accessory (Checkmark)
3 rounds:
•5 pirouette attempts against wall or freestanding
•Max handstand hold: on box, against wall, freestanding, on parallette bars