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
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets:
2×50 ft synchro shuttle jogs
2 Rope Pulls for height OR 2 zombie climbs
3 Bench Press (empty bar – build across)
2. Workout Prep
– With Partner -1 set:
1x50ft Shuttle Run (each)
1 Rope Climb (each)
3 Bench Press (each)
Workout
Workout (Time)
28 CAP
Teams of 2
RX
50x50ft Shuttle Runs (1:1)
10 Rope Climbs
50 Bench Press (135/85)
10 Rope Climbs
50x50ft Shuttle Runs (1:1)
RX+
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/95)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 3 Day 2
3 rounds of 30 seconds of work/30 seconds of rest:
[Stay on each station for all 3 rounds BEFORE you rotate]
Minute 1 :Zombie Rope Climbs
Minute 2: V-Ups on Floor
Minute 3: Double Farmer Carry Hold [65/45] [40/25]
Alternate Workout Option:
9 minute AMRAP
5 Inchworms
15 Sit Ups
45 second Double Farmer Carry Hold [25/15s]
Option 2: Mayhem Mini-Pump – Leg Day
Mayhem Mini Pump (Checkmark)
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
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)