CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
8 min AMRAP
5 GHD Sit Ups to Parallel (or 6 alternating v-ups)
10 Step Ups
10 Russian Kettlebell Swings
10 Bird Dogs
2. Workout Prep
2 sets:
4 GHD’s (or v-ups)
2 Box Jumps
4 Kettlebell Swings
Skills and Drills
Double-Unders: Week 5 Day 1 (AMRAP – Reps)
Stringing Double-Unders:
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.
Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!
Goal Workout:
Max reps of unbroken double-unders.
Track your best score of the day.
Then, set a goal to beat your last number the next time you practice.
Advanced: max unbroken cross-overs
How to score crossovers: bit.ly/48CR1MB
Workout
BWM: Body Weight Mostly (Time)
18 CAP
3 rounds
15/10 cal bike
3 wall walks
15 med ball thrusters (20/14)
3 wall walks
WOD: Workout (2 Rounds for reps)
RX
10 min AMRAP
20 GHD Sit Ups (Or V-Ups)
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Or V-Ups)
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Post Workout
KIKR
KIKR: Metcon (Time)
30 Cal Ski
20 Cal Row
10 Cal Bike
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose