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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
EMOM10: 1 Squat Clean @ 75% of 1RM Clean
3. Workout Prep
1 set:
100m Row (workout pace)
5 GHD’s (or stick sit-ups)
5 V-Ups
Strength
Clean
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes
Workout
BWM: Body Weight Mostly (Time)
14 CAP
DU’s –
100-80-60-40-20
WBS (20/14)
50-40-30-20-10
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 18
RX
400m Row
20 Stick sit-ups
200m Row
20 Alternating V-Ups
RX+
500/450m Row
25 GHD’s
250/225m Row
25 V-Ups
Scaling Option:
Decrease Row Length
Situps – Rocking Situps
Target number of Rounds: 3+ rounds
No comp variation for this workout
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)
Post Workout
KIKR: 800m Run (Time)
Max Effort 800m Run
()
ACC: Pullup Accessory (Checkmark)
3 Rounds:
30 Sec Hang Hold
10 Ring Rows (strict as possible)
10 Banded Pull Aparts
* Pull Aparts – Initiate by squeezing shoulder blades together. Focus on shoulders back and down. Use a thin band, hold narrow enough to keep tension