CrossFit Bartlesville – CrossFit
Announcements
We are currently on week 2/8 on our barbell cycle.
The CFB Dryathlon will be taking place on Sat, July 8th with time slots available at 8am, 9am, 10am and 11am. Ask a coach for more info,
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight – build across)
2 Double Dumbbell Clean and Jerk (lightweight – build across)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
2 Double Dumbbell Ground to Overhead
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 40
Teams of 2
50 burpees
400 meter run
50 kettlebell swings
400 meter run
50 pull-ups
400 meter run
50 push-ups
400 meter run
WOD: Workout (5 Rounds for time)
Time cap each set: 2:45
Rx
5 sets (1 Set every 4 minutes)
12/10 Calorie Row
10 Burpee Over Rower
8 Double Dumbbell Ground to Overhead (35s/25s)
Rx+
15/12 Cal Row
12 Burpee Over Rower
9 DB G2O @ 50/35
Target time each set: 1:45-2:00
COMP: Competition Workout (5 Rounds for time)
2:45 CAP Per Set
5 sets (1 Set every 4 minutes)
18/14 Calorie Row
15 Burpee Over Rower
12 Double Dumbbell Ground to Overhead (50s/35s)
Strength/Accessory
GHD Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
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
Post Workout
KIKR: KIKR (Time)
50 Burpees For Time
This counts for the monthly challenge
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)