CrossFit Bartlesville – CrossFit
Announcements
This is week 8 of 9 on our Olympic Lifting barbell cycle. This week is a deload in preparation for finding a new 1rm next week
Don’t forget about the monthly challenge of 50 cals on the bike 3 days/week. Ask a coach for more info!
Murph will be held on Sat. May 27th, and Mon. May 29th
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
2. Workout Prep
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 20
20 Lunges
15 Situps | RX+ 10 T2B
10 Box Dips | Rx+ 5 Ring Dips
200m Run
WOD: Workout (2 Rounds for time)
Murph Prep Monday
RX
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
RX+
Weighted Vest (20/14)
Scaling Idea:
Jumping Pullups – Ring Rows
Elevated Push-Ups – Knee Pushups
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
Post Workout
KIKR: Tabata Bike, 20-10 (Calories)
Tabata Bike, 20-10
Mobility (Checkmark)
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)
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ACC: Rope Climb Accessory (Checkmark)
3 Rounds:
2 Deadman Pull to Stand or L-Sit Pull To Stand
3 Rope Foot Wrap + Pull-Up
1 Rope Climb Attempte