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

2:00 Row (increase pace every 30-seconds)

2:00 Run (increase pace every 30-seconds)

-into-

3 sets:

10 Roll and Reach

10 Iron Cross

10 Scorpions

5 Up Downs

2. Workout Prep

1 set:

100m Row (at workout pace)

100m Run (at workout pace)

2 Burpee Over Rower

Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 4

All Levels:

Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.

* Aim for 3 sets of 8-10 reps on each leg.

Advanced: Box Pistol Squats (Goal should be to heel in front of the body)

Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)

Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)

Alternative Option:

3 sets

30 Single Leg banded pull through (each)

30 double leg banded pull through

10 Elevated Heel Goblet Squat

Workout

BWM: Body Weight Mostly (AMRAP – Rounds and Reps)

AMRAP 30

100m Ski

10 Push Ups

15 Squats

WOD: Workout (AMRAP – Rounds and Reps)

AMRAP 20

RX

450m/400m Row

12 Burpees

300m Run

12 Burpees

RX+

500m/450m Row

15 Burpees over Rower

400m Run

15 Burpees over Rower
Target number of Rounds: 3.5+ rounds

400m Run = 2 Parking Lot Loops

300m Run = 3x100m run in back

No change for competition

Mobility

KIKR: KIKR (Checkmark)

5x50m Sprint
Sprint down, walk back

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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