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 sets:
1:00 Bike (increase pace across sets)
10 Dynamic Squat Stretch
5 Roll and Reach
10 Iron Cross
10 Scorpions
2. Workout Prep
20 Secs at Set 1 Pace
-rest 30 seconds-
15 Secs at Set 2 Pace
-rest 30 seconds-
10 Secs at Set 3 Pace
Workout
BWM: Metcon (Time)
14 CAP
7 Rounds
30 Mountain Climbers | RX+ 20ft HSW
20 Lunges
10 Pushups | RX+ HSPU
Skills and Drills
WOD: Workout (15 Rounds for time)
5 sets:
RX
16/13 Calorie Assault Bike (mod)
-rest 1:00-
12/10 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
8/7 Calorie Assault Bike (sprint)
-rest 2:00-
RX+
20/16 Calorie Assault Bike (mod)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint)
-rest 2:00-
Scaling Idea
5 sets:
12/10 Calorie Assault Bike (mod)
-rest 1:00-
10/8 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
8/6 Calorie Assault Bike (sprint)
-rest 2:00-
Record time for every bike segment (15 rounds total)
Time cap each set:
Moderate Bike: 75 seconds
Mod-Fast Bike: 55 seconds
Sprint Bike: 45 seconds
COMP: Workout (15 Rounds for time)
5 sets:
25/20 Calorie Assault Bike (mod)
-rest 1:00-
20/16 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
15/12 Calorie Assault Bike (sprint)
-rest 2:00-
Record time for every bike segment (15 rounds total)
Time cap each set:
Moderate Bike: 75 seconds
Mod-Fast Bike: 55 seconds
Sprint Bike: 45 seconds
Rope Climb Week 1 Day 1 (Checkmark)
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
– rest 1 minute between sets –
* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.
Post Workout
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
3 Attempts
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)