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

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)

20 Walking Lunges + Torso Twist

-into-

3 sets (Empty Bar or PVC)

20 Second Bike Erg (moderate pace)

5 Split Stance Press

5 Back Squats

10 Alternating V-Ups

2. Strength Prep

This week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.

3. Workout Prep

1 set:

100m Row

10ft Overhead Walking Plate Lunge

COMP: Metcon (Time)

300/250m Row

50 Stationary OH Plate Lungee

300/250m Row

40 Stationary OH Plate Lunge

300/250m Row

30 Stationary OH Plate Lunge

300/250m Row

20 Stationary OH Plate Lunge

300/250m Row

10 Stationary OH Plate Lunge
* Men: Hold a 45+10lb plate

Strength

Push Press + Split Jerk

2 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *

Workouts

BWM: Metcon (Time)

12 CAP

10-9-8-7-6-5-4-3-2-1

Alt DB Snatch (50/35)

20-18-16-14-12-10-8-6-4-2

Step-Ups (24/20)

* 1Sled Push/Pull After each Round (3/2)

WOD: Workout (Time)

15 CAP

RX

200/175m Row

50 Stationary OH Plate Lunge

200/175m Row

40 Stationary OH Plate Lunge

200/175m Row

30 Stationary OH Plate Lunge

200/175m Row

20 Stationary OH Plate Lunge

200/175m Row

10 Stationary OH Plate Lunge

Plate = 25/15

RX+

250/200m Row

50 Stationary OH Plate Lunge

250/200m Row

40 Stationary OH Plate Lunge

250/200m Row

30 Stationary OH Plate Lunge

250/200m Row

20 Stationary OH Plate Lunge

250/200m Row

10 Stationary OH Plate Lunge

Plate = 45/25

Scaling Idea

5 rounds

200/175m Row

50ft Walking Lunge
Target time each set: 9-11 minutes

Post Workout

KIKR: Max Height Box Jump (Distance)

Max Height Box Jump
5mins to find max height box jump

ACC: Handstand Accessory (Checkmark)

3 Rounds

Press to Handstand

against wall

headstand

from boxes/plates

freestanding

Max Handstand hold using band on J-Hooks

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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