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

2:00 Jump Rope

-into-

3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

10 Dynamic Squat Stretches

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

2. Strength

Build to a heavy single Snatch Balance

3. Workout Prep

2 Rounds:

5/4 Calorie Assault Bike

4 Box Step Up

Strength

Snatch Balance

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workouts

BWM: Body Weight Mostly (AMRAP – Reps)

EMOM 20

Teams of 2

Row 10 Cals

AMRAP Burpees

Workout (Time)

14 CAP

4 Rounds

RX

16/13 Calorie Assault Bike

25 Box Step Ups (20/16)

RX+

20/16 Calorie Assault Bike

25 Box Step Ups (24/20)

Scaling Ideas:

Reduced Cals

Reduced Box Step Up
Target time: 8-10 minutes

COMP: Competition Workout (Time)

14 CAP

4 Rounds

25/20 Calorie Assault Bike

25 Box Step Ups (24/20)

Post Workout

KIKR: KIKR (AMRAP – Reps)

Max UB WBS (20/14)

ACC: Accessory (Checkmark)

3 Rounds:

5 Tempo Pullups (3sec up, 3sec Hold, 3sec Down)

Accumulate 10 Strict Pullups (banded, regular, weighted, L-Sit, etc…)

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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