CrossFit Bartlesville – CrossFit

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Announcements

We are currently on week 5 of 9 of our olympic lifting barbell cycle

Rope Climb clinic April 30th @ 3:30 PM

Murph WOD will be on Sat., May 27th and Mon., May 29th. Get your shirt order in and paid before Mon., May 1st.

All monday workouts between now and Murph will be “Murph prep mondays”

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 Power Snatch with a barbell. The reps are performed in singles, catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group cueing and correcting.

3. Workout Prep

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats

Strength

Power Snatch

3 sets x 2 Power Snatches @ 75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat

3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Workouts

BWM: Metcon (Time)

22 CAP

Teams of 2

100 Calorie Bike

-then

4 Rounds

200m Single Arm Suitcase Carry (53/35)

20 Push-Ups

20 KBS (53/35)

WOD: Workout (Time)

RX

300m Run

5 Rounds of Cindy

200m Run

4 Rounds of Cindy

200m Run

3 Rounds of Cindy

200m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

RX+ = Weighted (20/14)

Scaling Idea:

500m Run

into

5 Rounds

5 Ring Rows

10 Bar Push Ups

10 Alternating Box Step Ups

into

500m Run
** 1 Round of Cindy is: **

5 Pullups

10 Pushups

15 Air Squats

Target Time: 17-19

Post Workout

KIKR: Tabata Sit-Ups (AMRAP – Reps)

20-10

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

ACC: HSW Accessory (No Measure)

5 Min HSW Practice
Around the world on box

Wall assisted HSW

Walk away/into wall

Freestanding Hold

Obstacle Course

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