CrossFit Bartlesville – CrossFit

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Workout Option 1

Workout 1 (AMRAP – Rounds and Reps)

Toy Story Land

Freedom (RX’d)

12:00 Amrap

50 Double Unders

10 Dumbbell Deadlifts (50s/35s)

5-10-15-20. . .

V-Ups

(KG conv: 22.5s/15s)

Independence

12:00 Amrap

35 Double Unders

10 Dumbbell Deadlifts (35s/25s)

5-10-15-20. . .

V-Ups

(KG conv: 15s/10s)

Liberty

12:00 Amrap

50 Single Unders

10 Kettlebell Sumo Deadlift (light)

5-10-15-20. . .

Sit Ups

Target Round: Round of 30 V-Ups

Minimum Round before scaling: Round of 20 V-Ups

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

Bike Erg Interval

2 Sets

2 Min 30 Sec at RPE3

6x (15 Sec Seated, D1-3 at RPE8, 35 Sec at RPE2

2 Min 30 Sec at RPE1-2

7x (10 Sec Standing, D8-10 at RPE9, 30 Sec at RPE2)

2 Min 30 Sec at RPE1-2

*Rest 2-3 Min after each set.

10 Sets

10 Sec Standing, D5 at RPE8-9

10 Sec Seated, D5 at RPE8-9

*40 Sec at RPE2 between sets.

Total: 43 Min

Note: this workout can also be done on an Assault or Echo Bike as needed.