CrossFit Bartlesville – CrossFit
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
10 min AMRAP
1 min machine
6 Alternating Dumbbell Snatch (lightweight – build across)
5 Single Arm Press (each side)
5-second handstand hold
3 Box Get Overs (Practice Transition)
2. Workout Prep
3 sets:
20 second Row (workout pace)
2 Dumbbell Snatch (build in weight)
2 Strict Handstand Push Ups
2 Burpee Box Get Overs (build in height)
Workout
BWM: Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Workout (3 Rounds for reps)
RX
7:00 Amrap
50/40 Calorie Row
Max Dumbbell Snatch (50/35)
-Rest 3 Mins-
7:00 Amrap
50/40 Calorie Row
Max Handstand Push Ups
-Rest 3 Mins-
7:00 Amrap
50/40 Calorie Row
Max Burpee Box Get Overs (24/20)
RX+
60/48 Calorie Row
Dumbbell Snatch (70/50)
60/48 Calorie Row
Strict Handstand Push Ups
60/48 Calorie Row
Burpee Box Get Overs (30/24)
Scaling Idea:
Lower Cals on Rower
Lighter DB Snatch
Push Ups
Up Down + Box Step Up
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps
COMP: Comp Workout (3 Rounds for reps)
7:00 Amrap
90/70 Calorie Row
Dumbbell Snatch (100/70)
-Rest 3 Min-
7:00 Amrap
90/70 Calorie Row
Strict Deficit Handstand Push Up (4in/2in)
-Rest 3 Min-
7:00 Amrap
90/70 Calorie Row
Burpee Box Get Over (48/42)
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Post Workout
KIKR: KIKR (Time)
3 Min OH Hold
2 Min Squat Hold
1 Min Hang Hold
45/25lb Plate
Best Score = 6:03
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ACC: Handstand Accessory (Checkmark)
3×10
Pike Leg Lift
Straddle Leg Lift
Hands as far forward as you can