CrossFit Bartlesville – CrossFit

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Announcements

No bar work this week. New 8 week barbell cycle begins next week.In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.

New Monthly challenge begins on June 1st. Checkout the Mayhem Affiliate – Monthly Challenge program in wodify or ask a coach for more info!

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

6 min AMRAP

30-sec ski

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

2. Workout Prep

Set up equipment and perform 5/4 calories on each at workout pace.

Workouts

BWM: Body Weight Mostly (Time)

10 CAP

21-15-9

Burpees

KBS (53/35)

* 50 Hollow Rocks after each Round

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 15

RX

2-4-6-8-10…

Row (calories)

Ski (calories)

Bike (calories)

Scaling Idea:

15-30-45-60 45-30-15 seconds
Target Round: Round of 16/14 +

2 Cals = Rd 1.

4 Cals = Rd 2.

6 Cals = Rd 3

etc…

Accessory

Bottom-Up Single Arm Standing KB Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Elevated Toe Double DB Romanian Deadlift

https://youtu.be/13FPTAogHhI
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Post Workout

KIKR: KIKR (Time)

50 Pushups For Time

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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