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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Clean
3×3 Clean Grip Deadlift
3. Workout Prep
3 sets:
5/4 Calorie Assault Bike
3 Thrusters (build in weight)
Strength
Clean
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 10
5 Burpees
10 Step Ups (24/20)
20 Sit-Ups | RX+ GHDSU
WOD: Workout (AMRAP – Reps)
AMRAP 15
RX
12/10 Calorie Assault Bike
10 Thrusters (65/45)
12/10 Calorie Assault Bike
8 Thrusters (75/55)
12/10 Calorie Assault Bike
6 Thrusters (95/65)
12/10 Calorie Assault Bike
4 Thrusters (115/75)
12/10 Calorie Assault Bike
Max Squat Clean Thrusters (135/95) in the remaining time.
RX+
15/12 Cals
Thrusters (75/55)
Thrusters (95/65)
Thrusters (115/75)
Thrusters (135/95)
Max Squat Clean Thrusters (155/105)
Score = Number of Thrusters @ Heaviest Weight
Target number of Squat Clean Thrusters: 24+ reps
COMP: Comp Workout (AMRAP – Reps)
AMRAP 15
20/16 Calorie Assault Bike
10 Thrusters (95/65)
20/16 Calorie Assault Bike
8 Thrusters (115/75)
20/16 Calorie Assault Bike
6 Thrusters (135/95)
20/16 Calorie Assault Bike
4 Thrusters (155/105)
20/16 Calorie Assault Bike
Max Squat Clean Thrusters (185/125) in the remaining time.
Score is total reps of Squat Clean Thrusters at 185/125
Post Workout
KIKR: KIKR (Distance)
Max Distance Rower in 30 Pulls
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)
ACC: Ring Muscle Up Accessory (Checkmark)
5 Min RMU Practice
Kip Swings
Static Ring Hold
Ring Dips
Strict Pullup
Low Ring Turnover
etc…