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

3:00 Machine

-into-

10:00 Amrap

10 Walking Lunges + Torso Twist

10 Plate Hops

10 Alternating V-Ups

150m Row

2. Workout Prep

2 sets: (with a partner)

100m Row (each)

10’ Front Rack Walking lunge (build in weight)

4 Box Jump Overs (build-in height)

WOD: Workout (Time)

30 CAP

Teams of 2

2000/1750m Row

-into-

4 rounds

100’ Front Walking Lunge (75/65)

50 Box Jump Overs (24/20)

-into-

2000/1750m Row

RX+: 95/65lb

WOD2: Metcon (AMRAP – Reps)

Teams of 2-3 /

15 Sled Push-Pull, 2/1

45 Power Cleans, 135/95

60 Wall Ball Shots, (20 atomic, 20 Lunge, 20 Bounce)

90 Cals: 30 Bike, 30 Row, 30 Ski

60 Wall Ball Shots, (20 atomic, 20 Lunge, 20 Bounce)

45 Power Cleans, 135/95

15 Sled Push-Pull, 2/1

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 6 – Day 2

For Time:

5-4-3-2-1

Advanced: Ring Muscle Up [Strict or Kipping]

Intermediate: Box Ring Muscle Up [low rings]

Beginner: Toe/Foot Assist Ring Muscle Ups [low rings]

Between each set complete 200 meter run

(Indoor option: 26 shuttle runs. Each shuttle run is 25 feet, or 8m)

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump: Arms

4 rounds:

10 Diamond Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight RPE 7

10 Standing Barbell Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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