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
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec Bike Erg
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side – practice transition)
2. Workout Prep
1 set:
5/4 Calorie Bike
4 Toes to Bar
4 Dumbbell Snatch
Strength
Shoulder Press
4 sets of 8 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets
GHD Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Workouts
BWM: Metcon (Time)
20 CAP
50-40-30-20-10
KBS (53/35)
Cal Row
DU’s
3:1 Singles to Doubles for scale
WOD: Workout (Time)
18 CAP
RX
5 rounds
10/8 Cal Bike
10 Toes to Bar
-into-
75 Dumbbell Snatch (35/25)
RX+
5 rounds
12/10 Cal Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
Scaling Idea:
5 rounds
8/7 Cal Bike
10 Hanging Knee Raises
-into-
50 Dumbbell Snatch (light)
Target time: 12-14 minutes
COMP: Metcon (Time)
18 CAP
5 rounds
12/10 Cal Bike
15 Toes to Bar
-into-
50 Dumbbell Snatch (70/50)
Post Workout
KIKR: 800m Run (Time)
Max Effort 800m Run
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
ACC: Muscle Up Accessory (Checkmark)
5 Minute Muscle Up Practice (bar or ring)