CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in weight)
Workout
BWM-1: Death By Burpee (AMRAP – Rounds and Reps)
With a continuously running clock do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third the third minute… continuing as long as you are able.
Rest 3 minutes before starting BWM part 2 – Death By AIr Squat
BWM-2: Death By Air Squat (AMRAP – Rounds and Reps)
With a continuously running clock do 1 air squat the first minute, 2 air squats the second minute, 3 air squats the third the third minute… continuing as long as you are able.
Complete BWM part 1 ( Death By Burpee ), and rest 3 minutes before starting BWM part 2.
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Scaling Ideas:
Weight should be ~75% of 1RM Power Clean
Wall Walk + 3 Push Ups
Partner workout
Goals:
Target time: 16-18 minutes
Time cap: 25 minutes
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Post Workout
KIKR: 800m Cool Down (Checkmark)
Walk/Jog/Run 800m
No score, just do it
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)