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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (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 Cleans with a barbell. The reps are performed in singles as a squat or power clean (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 going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean 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 cueing and correcting.
3. Workout Prep
3 sets:
10 Double Unders
5 Kettlebell Swings (build in weight)
2 Front Squats (build in weight)
Strength
Clean
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
Workouts
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 Cal Row
3 Wall Walks | RX+ 5 Strict HSPU
20 Medball Thruster
3 Carwheels | RX+ HS Pirouettes on Wall
WOD: Workout (Time)
14 CAP
RX
30-25-20-15-10
Double Unders
25-20-15-10-5
Kettlebell Swings (35/25)
5-4-3-2-1
Front Squats (155/105)
RX+
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
Scaling Idea:
50-40-30-20-10
Single Unders
25-20-15-10-5
Russian Kettlebell Swings (light)
10-8-6-4-2
Kettlebell Goblet Squat
Target time: sub 9 minutes
COMP: Metcon (Time)
14 CAP
75-60-45-30-15
Double Unders
25-20-15-10-5
Kettlebell Swings (70/53)
5-4-3-2-1
Front Squats (205/145)
Post Workout
KIKR: 500m Ski (Time)
Max Effort
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
()
ACC: Pull-Up Accessory (Checkmark)
3 Sets of 5:
Tempo Pull-Ups (3 sec pull-up, 3 sec hold, 3 sec descent)
2 arch-to-hollow swings + kipping pull-up + push away at top