CrossFit Bartlesville – CrossFit
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
Crossover Symmetry or Banded 7’s
-into-
10:00 Amrap
10 Single Arm Up Right Rows (each)
10 Single Arm Dumbbell Bench Press (each)
10-sec Dead Hang
150m Row (build in pace)
2. Workout Prep
2 sets: (each)
5 Pull Ups
5 Hand Release Push Ups
20-second Row (at work pace, practice transitions)
Workout
WOD: Workout (Time)
35 CAP
Teams of 2
RX
75 Pull-Ups Or Ring Row (Inverted)
75 Hand Release Push-ups
4000m/3250m Row
RX+
100 Pull-Ups Or Ring Row (Inverted)
100 Hand Release Push-ups
5000m/4000m Row
Scaling Option:
100 Ring Rows
100 Bar Push-ups
3000m/2500m Row
Target time: 26-28 minutes
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 4 Day 2
All athletes accumulate 2 minute of Goblet Dorsiflexion
Partner Work/Rest
4-8-12-16-20 [split reps]
Advanced & Intermediate: Box Pistol Squats – keep heel in front of body
Beginner: Box Pistol Squats – touch foot to the ground or keep at 90 degrees
–between each set accumulate 20 Box Jumps as a team—
Alternative Option
3 rounds:
10 Weighted Hip Thrusts @ moderate weight
10 Band Pull Throughs @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Weighted Box Step-Ups (each side) @ moderate weight, single or double DB
Rest 2 minutes b/t rounds
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Band Pull Through @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Weighted Box Step-Ups (each side) @ moderate weight (single or double DB)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
:30 Second Plank
:15 second side plank (each side)
:30 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Mobility
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)