CrossFit Bartlesville – CrossFit
Announcements
We are currently on week 4 of 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
2 sets:
1:00 Bike
1:00 Run
1:00 Ski
-into-
Build up on hand-over-hand sled pull or Manmaker weight
2. Workout Prep
1 set:
20-sec Bike (workout pace)
20-sec Run (workout pace)
20-sec Ski (workout pace)
10ft Sled pull (or 1 Manmaker) at workout weight
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 15
RX
20 Step Ups (24/20)
15 Push Ups
10 Sit-Ups
RX+
Box Jumps
Handstand Pushups
Toes To Bar
WOD: Workout (Time)
30 CAP
RX
1.5 Mile Bike
10 Manmakers 2×35/25
1,600-m Run
10 Manmakers 2×35/25
800-m SkiErg
10 Manmakers 2×35/25
RX+
2 Mile Bike
2000m Run (2 big loops + 2 Parking Lot Loops)
1000m Ski Erg
2×50/35 Manmakers
Target time: 25-28:00
COMP: Competition Workout (Time)
3,000-m Echo Bike
10 Manmakers 2×60/45
2,000-m Run
10 Manmakers 2×60/45
1,000-m SkiErg
10 Manmakers 2×60/45
Post Workout
KIKR: KIKR (Time)
50 Burpees for Time
This counts towards the monthly challenge
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose