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
150m Row
5 wall balls
3 Step-ups (each side)
3 Devil’s Press
2. Workout Prep
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
Workout
Workout (Time)
30 CAP
Teams of 2
RX
200 Wallballs (14/10)
150/120 Calorie Row
100 Box Jumps (20/16)
50 Devil’s Press (35’s/25’s)
RX+
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
Individual Option:
100 Wallballs (20/14)
100/75 Calorie Row
50 Box Jumps (24/20)
25 Devil’s Press (50’s/35’s)
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 2 Day 2
12 minute EMOM (complete as much work as possible within the minute)
Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Ups
Minute 2: V-Ups on Floor
Minute 3: Plate Pinch Carries [15/10lb plates]
Minute 4: Rest
Option 2: Mayhem Mini-Pump – Glutes and Shoulders
Mayhem Mini Pump (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)