CrossFit Bartlesville – CrossFit
Announcements
CFB Alert! Reminder: Meet at the Bartlesville High School track at 9:00am. We will NOT have class at the gym (unless there are storms and then we will SMS out with an update). Park and meet at the SE gate. The address is 1700 Hillcrest Dr.
The workout below is the default if the weather does not allow for Track Day.
Workout
Workout (Time)
Teams Of 2
RX
10 Rounds
15/12 Calorie Row
5 Power Clean (155/105)
12/10 Calorie Row
4 Power Clean (155/105)
9/8 Calorie Row
3 Power Clean (155/105)
RX+
10 Rds
15/12 Calorie Row
185/125 Power Clean
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 6, Day 2
In teams of 3:
Advanced: accumulate 30 Rope Climbs
Intermediate: accumulate 18 Rope Climbs
Beginner: accumulate 9 Rope Climbs or 45 Rope Pull Ups (alternate lead arm in the Rope Pull Up)
*5 Rope Pull Ups = 1 Rope Climb
Alternate Workout Option:
Conditioning. Perform rounds at a moderate intensity until the other groups are complete.
30 Calorie Bike
20 Calorie Row
10 Calorie Ski Erg or 100m Run
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Glutes and Shoulders (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 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)