CrossFit Bartlesville – CrossFit

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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

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