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
3:00 Machine
-into-
3 sets:
30-second Jump Rope
10 GHDs (Parallel)
10 Deadbugs
5 Suitcase Deadlifts (each)
2. Workout Prep
3 sets:
10 Double Unders (each)
5 GHD’s
3 Deadlifts (build in weight)
Workout
WOD: Workout (Time)
24 CAP
Teams of 2
RX
3 Rounds:
300 Single Unders (each/same time)
50 Stick Situps, shared (Partner holds plank)
40-30-20 Deadlifts (225/155)
RX+
100 Double Unders
GHDs
275/185 Deadlift
Scaling Options:
Situps
Reduced Weight Deadlift
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 5, Day 2
Advanced & Intermediate:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Rope Climbs
—rest 1 minute between sets–
(Stagger start athletes on the minute if you have limited ropes)
Beginner
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups
—rest 1 minute between sets–
Alternate Workout Option:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Ring Rows
—rest 1 minute between sets–
Option 2: Mayhem Mini-Pump – Arms and Core
Mayhem Mini Pump (Checkmark)
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 GHD’s
:45 Second Plank
15 Oblique twists with medball (each side)
:45 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Post Workout
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)