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 (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Power Clean
3×1 Front Squat
3. Workout Prep
1 set
5 Wall Balls
10 Double Unders
1 Wall Walk
Strength
Power Clean
3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
3 Sets x 1 Front Squat @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout
BWM: Metcon (AMRAP – Reps)
EMOM 15
Min 1: 10 KBS (53/35)
Min 2: 5 Burpee Pull-Up
Min 3: Max Cal Bike
* Score = total cals on bike
* Scale burpee pull-up w/ burpee to bar
Workout (4 Rounds for time)
Every 4 Minutes (4 sets)
Time cap each set: 3:00
RX
25 Wall Balls (14/10)
35 Double Unders
3 Wall Walks
RX+
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
Scaling Idea:
20 Wall Ball Thrusters (light)
50 Single Unders
4 Inch Worms
Target time each set: 1:50-2:15
COMP: Workout (4 Rounds for time)
Every 4:00 (4 sets)
25 Wall Balls (30/20)
50 Double Unders
5 Wall Walks
Target time each set: 1:50-2:15
Post Workout
KIKR: Tabata Pushups (AMRAP – Reps)
20-10
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
()
ACC: Pullup Accessory (No Measure)
2 Rounds
5 Arch to Hollow Swings
10 Kipping Pull-Ups W/ Leg on Box
5 Chin Over Bar + Push Away into Arch Hollow Swing