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
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)