CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-second Row (build in pace)
30-second Run
10m Sled Push (empty)
10 Alternating V-Ups
2. Workout Prep
– With Partner –
3 sets:
5/4 Calorie Row (each/build in pace)
10m Sled Push (each/ build in weight)
Workout
Workout (Time)
32 CAP
Teams of 2
100-80-60-40-20
Calorie Row
100-80-60-40-20m
Synchro Air Squats
*Female Calories (80-64-48-32-16)
Target time: 22-25 minutes
Option 1: Gymnastics Skill Work
Toes to Bar: Week 3 Day 2 (Checkmark)
Toes to Bar: Week 3 Day 2
Take turns with a partner and rotate to the next station when complete.
Station 1:
Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs
Intermediate: Accumulate 100 Active Shrugs
Beginner: Accumulate 60 Active Shrugs
Station 2:
Advanced: Accumulate 60 V Ups
Intermediate: Accumulate 50 V Ups
Beginner: Accumulate 40 Alternating Leg V Ups
Station 3:
Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]
Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]
Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Seated Double DB Shoulder Press @ Moderate weight – maintain control and quality
12 Standing DB Lateral Raise @ moderate weight – maintain quality
10 Seated Alternating DB Hammer Curl (each side) @ moderate weight – maintain quality
10 Single Arm DB Kickback (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)