CrossFit Bartlesville – CrossFit

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Announcements

We are on week 7 of 9 on our Olympic Lifting barbell cycle

Monthly challenge is 50 calories on the bike 3 days per week. Ask a coach for more information on how to submit your scores!

Murph will be held Saturday May 27th, and Monday, May 29th

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through:

10 yd walk on toes

10 yd walk on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front 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

5 Push-Ups

10 Air Squats

Pre Workout

ACC: Pull-Up Accessory (Checkmark)

3×10:

Banded Seated Floor Pull-Ups – 5sec Descent

10 Ring Rows
Banded Seated Pullups

https://www.instagram.com/reel/Cp_PZDcgSiB/?utm_source=ig_web_copy_link

Ring Rows

As strict as you can. Elevate feet to make more difficult

Workout

BWM: Nutrition Challenge WOD – Spring 2023 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18

Buy-in 2k Row

In the remaining time, AMRAP (1:1) of:

10 WBS (20/14)

50 Single Unders

5 Burpees

Workout (Time)

“Murph Prep Monday”

For Time

RX

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

RX+

RX with Weighted Vest

Scaling Idea:

500m/400m/300m/ Row

Jumping Pull-Ups/Ring Rows

ElevatedPush-Ups

Air Squats
* Big loop for 800m run. Parking lot loop (200m) for the rest of the runs

Target time: 18-20 minutes

Time cap: 30 minutes

Post Workout

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

KIKR: KIKR (Time)

21 Cal Bike

15 WBS (20/14)

9 Burpees

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