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 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
2. Strength
Build to a heavy single Split Jerk
3. Workout Prep
1 set:
10 Double Unders
3 Toes to Bar
5 Wall Balls
Strength
Split Jerk
Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workouts
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 14
21 Mountain Climbers | RX+ 21ft HSW
15 KB Deadlift (70/53)
9 KBS
WOD: Workout (Time)
CAP (7 Rounds – 20 Mins)
RX
100 Wall Balls for Time:
2:00 AMRAP
40 Double Unders
10 Toes to Bar
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
RX+
50 DUs
12 T2B
20/14lb Wall Ball
Scaling Options:
Reduced Wall Ball Count
Single Unders (2:1)
Knee Raises – T2P – Sit Ups
Lighter Wall Ball – Wall Ball Thrusters
Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)
COMP: Competition Workout (Time)
CAP (7 Rounds – 20 Mins)
120 Wall Balls for Time:
2:00 AMRAP
60 Double Unders
15 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 120 Wall Balls
-rest 1:00 between sets-
Post Workout
KIKR: 1000m Row (Time)
Max Effort 1000m Row
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
ACC: Accessory (Checkmark)
5 Minute Muscle Up Practice
Kip Swings
Progressions
From Box W/ Spot
Low Bar/Rings/ Strict
etc…