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
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)