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:
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Snatch
3×3 Snatch Grip Deadlifts
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
5 Double Dumbbell Strict Press
5 Pike Push Ups
3 Strict Handstand Push Ups
Strength
Snatch
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
* Rest 60-90 seconds between sets
Snatch Grip Deadlift
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets
Workout
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20 Cal Row
10 Double Unders
* Increase by 10 DU each round
WOD: Diane Bailey (Time)
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
This is an official Mayhem Benchmark workout, so get after it!
RX
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
Scaling Options:
RX Diane:
21-15-9
Deadlift (225/155)
Handstand Push Ups
More Scaled Option:
21-15-9
Dumbbell Deadlift (light)
Push Ups
Target time: 5-7 minutes
Time cap: 10 minutes
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Post Workout
COMP: Workout (Time)
21-15-9
Deadlift (315/205)
Strict Handstand Push Ups
KIKR: 800m Run (Time)
Max Effort 800m Run
()
ACC: Handstand Accessory (Checkmark)
3 Rounds
10 H.S. Shrugs
15 H.S. Shoulder Taps
15 PVC Lift Offs