CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Kip Swings
3 Low Ring Transitions
5 Pike Push Ups
5 Russian Kettlebell Swings (light)
2. Workout Prep
3 sets:
1 Muscle Up
2 Handstand Push Ups
3 Kettlebell Swings (build in weight)
Workout
BWM: Body Weight Mostly (2 Rounds for time)
10 CAP per Round
50-40-30-20-10
Double Unders
25-20-15-10-5
KBS (53/35/25)
Once complete, rest 3 mins. Then complete in reverse order. (5 KBS, 10 DU ….. 25 KBS, 50 DU )
Record time for each “Set”
WOD: Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*** Muscle-Up = Ring Muscle up
Scale Option 1:
2 Bar Muscle Ups (Or 6 Chest to Bars)
4 Handstand Push ups
8 Kettlebell Swings (53/35)
Scale Option 2:
2 Jumping Pull Ups
4 Push ups
8 Russian Kettlebell Swings (35/25)
Target number of Rounds: 14+ Rounds
Post Workout
KIKR: Handstand Hold/Walk (AMRAP – Reps)
3 Rounds
RX
Max Handstand Hold (against wall)
Rest 1 min
RX+
Max Distance HSW
Rest 1 Min
For RX – 1 second = 1 Rep
For RX+ 1 Rep = 1 Foot
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)