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
10 min AMRAP
30-sec bike
30-sec ski erg
10-sec sandbag hold
5 Snatch Grip Deadlifts (empty bar)
5 Hang Muscle Snatch (empty bar)
5 Power Snatch (empty bar)
2. Workout Prep
Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight
Workout
Workout (Time)
30 CAP
Teams of 2
RX
75/60 Cal Bike
(Partner Holds Handstand)
-into-
50 Power Snatch (115/80) (split as needed)
-into-
1200/1000m Ski Erg or Row
* Partner Barbell Front Rack Hold (95/65)
RX+
90/70 Cal Bike
* Partner Holds Handstand
-into-
50 Power Snatch (135/95) (split as needed)
-into-
1500/1200m Ski Erg or Row
* Partner Barbell Front Rack Hold (155/105)
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 4Day 2
10-minute EMOM (athletes can start on either skill. Alternate between both for 5 rounds)
Minute 1:
Advanced 3 Rope Climbs
Intermediate 1-2 Rope Climbs
Beginner: 4-6 Rope Pull Ups
Minute 2: Accumulate 20-30 seconds of Active Dead Hang on Rig
Alternate Workout Option:
10 minute EMOM
Odd Minute: 10 Hanging Knee Raises
Even Minute: 7 Burpees
Option 2: Mayhem Mini-Pump –Glutes and Shoulders
Mayhem Mini Pump (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)