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 (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
2. Strength
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
3. Workout Prep
1 set:
10-Second Kettlebell Swings (light)
10-Second Bike (workout pace)
10-Second Burpees
Warm-up
Strength
Split Jerk
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes
Workout
BWM: Body Weight Mostly (Time)
18 CAP
4 Rounds
10 Burpee Pull Ups
20 Hand Release Push Ups
40 Plank Shoulder Taps
60 Heel Touches
WOD: Workout (AMRAP – Reps)
EMOM 15
(40 sec work/20 sec rest)
RX
Min 1: Kettlebell Swings (35/26)
Min 2: Calorie Assault Bike
Min 3: Burpees
RX+
50/35 KB
Scaling Idea
Lower KB Weight
Up Downs
Score = Total Number of reps accumulated
Target number of reps each set:
Kettlebell Swings: 18+ reps
Assault Bike: 12/10+ Calories
Burpees: 12+ reps
Minimum number of reps before scaling:
Kettlebell Swings: 14 reps
Assault Bike: 8/6 Calories
Burpees: 7
COMP: Competition Workout (AMRAP – Reps)
EMOM 15
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (70/53)
Min 2: Calorie Assault Bike
Min 3: Burpee to 12in Target
Target number of reps each set:
Kettlebell Swings: 18+ reps
Assault Bike: 12/10+ Calories
Burpees: 12+ reps
Minimum number of reps before scaling:
Kettlebell Swings: 14 reps
Assault Bike: 8/6 Calories
Burpees: 7
Post Workout
KIKR: KIKR (3 Rounds for time)
3 Rounds
Max Hang Hold
Record Time for each round
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
()
ACC: Handstand Accessory (Checkmark)
3 Rounds:
5 Pirouette Attempts against wall
Max Handstand Hold (box, against wall, banded jhooks, etc…)