CrossFit Bartlesville – CrossFit
Announcements
This is week 6 of 9 on our Olympic Barbell cycle.
New monthly challenge begins May 1st, running through May 27th. Record a 50 cal workout on the bike 3 days a week to be considered for the winning prize. Log into the Mayhem Affiliate – Monthly Challenge class to get more info.
Check your email for info on the CRUSH summer program, classes begin June 6th.
Murph workout will be held Saturday May 27th, andMonday, May 29th.
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
2. Workout Prep
1 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats
BWM: Metcon (Time)
14 CAP
5-10-15-20-25-30
Burpees
*100m run after each round
WOD: Workout (3 Rounds for reps)
RX
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
15 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
25 Air Squat
RX+
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
Scaling Idea:
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)
Scale pullups with a strict variation (ring rows, banded pullups, etc…)
*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.
Target number of Round each set: 5-7 rounds
Workout
COMP: Workout (3 Rounds for reps)
Complete the prescribed WOD with a weighted vest (20/14)
Post Workout
KIKR: 50 Calorie Assault Bike (Time)
50 Cal Bike
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side