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
2:00 Row
-into-
3 sets:
10 PVC Pass Throughs
10 Banded Air Squats Or Dynamic Squat Stretch
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
3. Workout Prep
2 sets:
3 Front Squats (build in weight)
1 Wall Walk
Strength
Snatch Balance
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes
Workout
BWM: Body Weight Mostly (Time)
“Daniela!”
Teams of 2
4 Wall Walks
20 Pullups
4 Wall Walks
50 Power Cleans (95/65)
20 Pullups
4 Wall Walks
80 DU’s
50 Power Cleans
20 Pullups
4 Wall Walks
100 GHDs
80 DU’s
50 Power Cleans
20 Pull Ups
4 Wall Walks
Workout (Time)
15 CAP
RX
10 Front Squats (95/65)
1-2-3-4-5-6-7
Wall Walks
RX+
115/75 Front Squat
Scaling Options:
Lower F.S. Weight- Dumbbell F.S.
Inch Worms
* 10 Front Squats will be performed before each set of Wall Walks
Target time: 10-12 minutes
COMP: Competition Workout (Time)
15 CAP
10 Front Squats (135/95)
1-2-3-4-5-6-7
Wall Walks
* 10 Front Squats will be performed before each set of Wall Walks
Target time: 10-12 minutes
Post Workout
Rope Climbs: Week 3 Day 1 (Checkmark)
Rope Climb
Week 3 Day 1:
Advanced:
Every minute (10:00)
5 Strict Rope Pull Ups + 5 Rope Kipping Knee to Elbows
Intermediate:
Every minute (10:00)
3 Strict Rope Pull Ups + 3 Rope Kipping Knee to Elbows/Knees to Chest
Beginner:
Every minute (10:00)
2 Zombie Rope Climbs + 5 Laying Knee Elbows
* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows
Alternate Workout Options:
10-minute EMOM
Odd Minute: 20 Scap Pull Ups
Even Minute: 100-meter Run
KIKR: KIKR (Time)
5 Sled Push/Pull (3/2)
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)