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

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)

-into-

3 sets (Empty Bar or PVC)

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Snatch Push Press

5 Pressing Snatch Balance (My favorite)

2. Strength

Work up to a heavy complex in 5 working sets: 1 Snatch Grip Push Press (back rack) + 1 Snatch Balance

3. Workout Prep

2 sets

2 Bar Facing Burpees

2 Thrusters (build in weight)

100m Row (build in pace)

Strength

Snatch Push Press + Snatch Balance

10-15 Minutes

5 working sets: 1 Snatch Push Press + 1 Snatch Balance

Workout

BWM: Metcon (Time)

20 CAP

77 Squat to Med Ball

66 Toes to Post

55 KB DL (53/35)

44 Sit-Ups

33 Burpee Step-ups, 24/20/16″

Workout (2 Rounds for time)

For Time

Time cap each set:

Burpee/Thruster: 12 minutes

1000m Row: No time Cap

RX

50 Bar Facing Burpee

50 Thruster (75/55)

-Rest 5:00-

For Time:

1000m row

(KG conv: 34/25)

RX+

50 Bar Facing Burpee

50 Thruster (95/65)

-Rest 5:00-

For Time:

1000m row

Scalng Idea:

For Time:

35 Up Downs

35 Dumbbell Thrusters (light)

-Rest 5:00-

For Time:

500m row
Target time each set:

Burpee/Thruster: 7-8 minutes

1000m Row:

Male: Sub 3:45

Female: Sub 4:10

No Comp variation of this workout

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

Post Workout

KIKR: Metcon (Checkmark)

10x50m Sprint
Sprint down, walk back

ACC: RMU Accessory (Checkmark)

5 Ring Pull-Ups

5 Ring Swings

30 Sec Jump to Ring Support Hold

KIKR: 1 Min Max Burpees (AMRAP – Reps)

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