CrossFit Bartlesville – CrossFit

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Announcements

This is the Max Week (week 9/9) on our Olympic Lifting barbell cycle. Next week will begin a new barbell cycle.

Murph is this Saturday and Monday, workouts begin at 9am on each day.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer Exercises

* 10 minutes with a PVC or Empty Barbell

2. Strength

Build to a heavy snatch single

3. Workout Prep

1 set:

5/4 Calorie Row

3 Burpees

5/4 Calorie Row

2 Burpee Box Jump Over

5/4 Calorie Row

1 Burpee Box Get Over

Strength

Snatch

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workouts

BWM: Body Weight Mostly (Time)

15 CAP

3 Rds

100 DU’s

30 Squats

– then

3 Rds

15/12 Cal Bike

20 Pushups

WOD: Workout (Time)

15 CAP

RX

24/20 Calorie Row

30 Burpees

24/20 Calorie Row

24 Burpee Box Jump Overs (20/16)

24/20 Calorie Row

18 Burpee Box Get Overs (24/20)

RX+

30/24 Calorie Row

24/20 inch Box (BBJO)

30/24 inch box (BBGO)

Scaling Options:

Reduced Callorie Row

Up Downs

Burpee Box Step Ups (20/16)
Target time: 10-12 minutes

COMP: Competition Workout (Time)

15 CAP

30/24 Calorie Row

30 Burpees

30/24 Calorie Row

30 Burpee Box Jump Overs (24/20)

30/24 Calorie Row

30 Burpee Box Get Overs (30/24)

Post Workout

KIKR: KIKR (Calories)

AMRAP 2

Cal Ski-Erg

ACC: Accessory (Checkmark)

Handstand Compression Awareness

3 Rounds:

5 Compression Sit Ups

10 Sec Hold Seal Pose with Heels Together
Compression Situps – as slow as possible. Straddle position, rolling body up one vertebrae at a time to flat pancake position.

Demo – https://youtu.be/fonaizSkOZY

Mobility (Checkmark)

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)

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