CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Sets:
100m Run (Or 6x50ft Shuttle Run)
5 Up Downs
10 Alternating Hang Clean and Jerks
5 Back Squats (build across sets)
2. Strength Prep
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
3. Workout Prep
1 set:
100m Run (workout pace)
5/4 Calorie Row
2 Single Arm Devils Press
Strength/Accessory
Back Squat
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
Workout
BWM: Body Weight Mostly (Time)
18 CAP
Partition Anyhow
50 Push Ups
75/50 Cal Ski
50 Sit Ups | Rx+ GHD
75/50 Cal Bike
50 Pull Ups | Rx+ BMU
WOD: Workout (3 Rounds for time)
RX
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (35/25)
30/24 Calorie Row
-at 16:00-
800m Run
RX+
50/35 Dumbbell
Run = 5 CAP (Scale by selecting distance that can reasonably be completed within the CAP)
Workout = 8 CAP
Post Workout
KIKR: KIKR (Time)
5 Sled Push/Pull (3/2/1)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch