CrossFit Bartlesville – CrossFit

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Announcements

We are currently on week 6 of 8 on our barbell cycle.

Don’t forget about the monthly challenge! Accumulate 5 minutes in the bottom of the squat position each day. Challenge runs July 3rd thru July 28th. Login to the Mayhem Monthly Challenge class to record your progress.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm-up

-into-

3 sets:

30-second Assault Bike

5 1¼ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

2. Strength Overview

We will be working back and forth between Pause Front Squats and Strict Weighted Chin-ups

3. Workout Prep

2 sets:

4 Dumbbell Snatch (build in weight)

2 Toes to Bar

Strength/Accessory

Paused Front Squat

5 sets x 2 Pause Front Squats @75% of 1RM

Pause for 2 seconds at bottom of each squat

Rest as needed between sets

Strict Weighted Chin up

5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM

* Rest as needed between sets *

Scaling Options:

Unweighted Strict Chin-up

Assisted Banded Strict Chin-up

Chin up negatives (control the descent as much as possible)

Workout

BWM: Body Weight Mostly (Time)

12 CAP

30 Mountain Climbers | RX+ 3 Wall Walks

60 Step Ups (24/20) | RX+ 30/24

90/70 Cal Row

60 Step Ups (24/20) | RX+ 30/24

30 Mountain Climbers | RX+ 3 Wall Walks

WOD: Workout (Time)

12 CAP

3 Rounds

RX

30 Alternating Dumbbell Snatches (35/25)

20 Toes to bar

RX+

50/35 DB

30 T2B
Target time: 8-9 minutes

* No change for competition, however attempt larger sets

Post Workout

KIKR: Max Effort Row 500m Pace (Time)

3 Attempts – Rest 2 minutes between each attempt

20 seconds to find fastest 500m pace on Rower.

Score = Fastest 500m pace of the 3 attempts

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)

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