CrossFit Bartlesville – CrossFit
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 (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
Build to a heavy Squat Clean
3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
1 Rope Climb (halfway)
Strength
Clean
Squat Clean
Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workouts
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 12
50 Lunges
30 Sit Ups
10 Burpees
WOD: Workout (AMRAP – Reps)
AMRAP 10
RX
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb
RX+
155/105 C&J
Scaling Option:
Reduced Weight C&J
Zombie Rope Climbs
Target Reps: 35+ reps (Round of 7)
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 10
1-2-3-4-5. . .
Clean and Jerks (185/125)
1 Rope Climb
Post Workout
KIKR: 50 Calorie Assault Bike (Time)
50 Cal Bike
Rope Climbs (No Measure)
Rope Climb
Week 4 Day 1:
All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.
-Advanced athletes should practice starting from a jump, while beginners will use a box.
Alternate Workout Option:
5 sets:
10 DB Bicep Curls
10 Banded Lat Pulldowns
5-10 Strict Toes to Bar
* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)