CrossFit Bartlesville – CrossFit

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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

-into-

6 min AMRAP

30-sec ski (easy)

20-sec ski (mod)

10-sec ski (hard)

10 Heel Toe Rocks

4 Updowns to Seal Pose + Box Jump (focus on transitions over the box)

5 Iron Cross on Floor (each side – 2-sec hold at end range)

2. Workout Prep

2 sets:

2 Burpee Box Jump Overs (Build in height)

Skills and Drills (Checkmark)

Ring Muscle Ups

Week 6 Day 1: Practice

Advanced:

Have athletes practice: Ring Muscle Ups

– 10-12 minutes-

Intermediate:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

Beginner:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

* Scaling Options:

-Have athletes start from the beginning and progress within their limitations.

-Use a low ring set-up with a band.

Workouts

BWM: Metcon (Time)

7 CAP

90-75-60-45-30

DU’s

* 5 burpee pullups after each round
Single Under Scale:

135-110-90-65-45

SU’s

WOD: Workout (Time)

15 Cap

RX

100 Burpee Box Jump Overs (20/16)

RX+

100 Burpee Box Jump Overs (24/20)

Scaling Idea:

75 Up Down + Box Step Up (20/16)
Target: 8-10 Mins

No variation for comp wod

Post Workout

KIKR: Metcon (Checkmark)

5x100m Sprint
No Score, rest as needed

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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