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
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)