CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7’s
-into-
1:00 Jump Rope
1:00 Run
-into-
6 min amrap:
5 Russian Kettlebell Swings
5 Single Arm Kettlebell Up Right Rows (each)
5 Kip swings
3 Inch Worms
2. Workout Prep
2 sets:
100m Run (build in pace)
5 Kettlebell Swings (build in weight)
3 Pull Ups
Workout
BWM: Body Weight Mostly (Time)
Teams of 3
50 CAP
100-90-80-70…30-20-10
Cal Bike
10-9-8-7…3.2.1
Sled Push (3/2)
Womens Calories On Bike:
80-72–64-56-48-40-32-24-16-8
Sled Push:
Down = 1, Back = 2, etc..
WOD: Lumberjack 20 (Time)
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Scale by Partnering
Skills and Drills
There will not be time for this in class today. However, it is encouraged to add this to a pre/post workout later this week.
Toes to Bar: Week 5, Day 1 (Checkmark)
Toes to Bar:
Week 5, Day 1
Advanced:
Every minute (8:00)
8-10 Toes to Bar
Intermediate:
Every minute (8:00)
6-8 Toes to Bar
Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks
Post Workout
KIKR: Bring Sally UP (Weight)
Mobility (Checkmark)
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)