CrossFit Bartlesville – CrossFit
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*
Hip Halo Warmup
-into-
8:00 Amrap
1:00 Assault bike (build in pace)
5 Updowns
5 Down dog/Seal Pose Transitions
2. Workout Prep
5/4 Calorie Assault Bike (workout pace)
4 Line Facing Burpees
Workouts
BWM: Metcon (Time)
15 CAP
21-15-9
Burpees W/ Plate to Overhead (45/25)
Sit-Ups
– Rest 2 mins
15-12-9
Burpee Pullups
Legs Over Plate
WOD: Workout (2 Rounds for reps)
RX
7 min AMRAP
40/32 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
40 Line Facing Burpees
Max Calorie Assault Bike
RX+
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
Scaling Idea:
5 min AMRAP
24/20 Cal Bike
Max Reps Up Downs
-rest 5:00-
5 min AMRAP
30 Up Downs
Max Cal Bike
Target number of reps each set:
Set 1: 35+ Reps
Set 2: 30/24+ Calories
COMP: Metcon (2 Rounds for reps)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Bar Facing Burpees
-rest 5:00-
7 min AMRAP
50 Bar Facing Burpees
Max Calorie Assault Bike
Post Workout
KIKR: Metcon (Time)
Accumulate 3 Mins Barbell OH Hold
95/65
Best Time = 3mins
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
15 GHD Sit-ups
10 Ab wheels
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
ACC: Ring Muscle Up Accessory (Checkmark)
2 Rounds
30 Second Ring Support Hold
5 Arch to L-Sit on Floor
5 Kipping C2B Pull-Ups + 5 Ring Dips
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)