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

2:00 Machine

-into-

3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs

2. Strength

Work up to a heavy complex in 5 working sets: 1 Push Press + 1 Split Jerk

3. Workout Prep

3 sets:

3 Toes to Ring

3 Bench Press (build in weight)

10 Double Unders

Strength

Push Jerk + Jerk

5 working sets: 1 Push Press + 1 Split Jerk

* 10-15 minutes *

Workout

BWM: Metcon (Time)

11 CAP

7 Rounds

10/8 Cal Bike

20 KBS (53/35)

WOD: Workout (8 Rounds for time)

Every 2:00 (8 sets)

1:40 CAP each Set

RX

10 Toes to Ring (Or Toes to Bar)

10 Bench Press (95/65)

25 Double Unders

RX+

Bench Press (115/75)

30 Double Unders

Scaling Idea:

Hanging Knee Raises – T2P

Lighter Bench Press – D.B. BenchPress

Single Unders
Target time each set: Sub 65-75 seconds

Comp: Comp Workout (8 Rounds for time)

Every 2:00 (8 sets)

1:40 CAP each Set

15 Toes to Ring (Or Toes to Bar)

10 Bench Press (135/95)

45 Double Unders

Post Workout

KIKR: KIKR (3 Rounds for time)

3 Rounds:

Max Hanstand Hold (Against Wall)

* RX+ – Freestanding HS Hold
* Record time for each round

Mobility (No Measure)

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)

ACC: Handstand Accessory (Checkmark)

3×10:

Handstand Press Walks (forwards)

Handstand Press Walks (backwards)

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