CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
4x25ft Shuttle Run
5 Kipping Knee Raises
2 Sandbag Deadlifts (light weight-practice)
2. Workout Prep
2 sets:
100m Run (build in pace)
5 Toes to Bar
1 Sandbag Clean (build in weight)
Workout
WOD: Workout (10 Rounds for time)
10 Sets (1 set every 2:30)
RX
200m Run
10 Knees to Elbows (Or 7 Toes to bar)
3 Power Cleans (165/115)
RX+
200m Run
10 Toes to Bar
3 Power Cleans (205/135)
Target time each set: 1:30-1:45
Record time for each set
Scale if sets are a struggle to hit in 2mins
Option 1: Gymnastics Skill Work
Toes to Bar: Week 6 Day 2 (AMRAP – Reps)
Toes to Bar: Week 6 Day 2
Last day of the cycle!
Advanced & Intermediate: 1 minute of max Kipping Toes To Bar
Beginner: 1 minute of max Kipping Knee Raises
–rest 2 minutes-
Then complete 40% of your max number [not unbroken]
Score is reps completed in the 1 minute test
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Post Workout
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose