CrossFit Bartlesville – CrossFit
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
Hip Halo Warmup
-into-
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows
2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar
Workouts
BWM: Body Weight Mostly (Time)
12 CAP
4 Rounds
20 Reverse Lunges
40 Double Unders
60 Russian Twists (14/10)
WOD: Workout (Time)
12 CAP
RX
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows
RX+
95/65 Back Rack Step back Lunges
Toes to bar
Scaling Options:
Reduce Weight
Toes Thru Rings – Hanging Knee Raises – T2Post – Sit Ups
Target time: 6-8 minutes
COMP: Competition Workout (Time)
12 CAP
30-20-10
Back Rack Step back Lunges (135/95)
Toes to bar
Target time: 6-8 minutes
Skills and Drills
Rope Climbs (Checkmark)
Rope Climb – Week 5 Day 1:
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)