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-
3 sets:
2 Zombie Rope Climbs
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press
2. Workout Prep
1 set: (with a partner)
1 Rope Climb (each)
2 Burpee Box Get Overs (each)
5 Wall Balls (each)
WOD: Workout (Time)
Teams of 2
30 CAP
RX
8 Rope Climbs (Or 24 Strict Pull Ups)
30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)
240 Wall Balls (20/14)
30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)
8 Rope Climbs (Or 24 Strict Pull Ups)
RX+
10 Rope Climbs (Or 30 Strict Pull Ups)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
300 Wall Balls (20/14)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)
Optional: Mayhem Mini-Pump (Checkmark)
Mayhem Mini-Pump: Leg Day
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7
10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)