CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
60-second Air Bike (30 easy, 20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build-in pace)
1 Wall Walk
Strength
Front Squat (Weight)
EMOM 10
3 Front Squats (From floor)
Increase in weight
You can squat clean the first rep
Workout
WOD: Workout (5 Rounds for time)
5 Sets
Time cap each set: 2:30
RX
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-
RX+
15/12 Cal Bike
5 Wall Walks
Target time each set: 1:30-1:50
BWM: Body Weight Mostly (Time)
7 Rounds / 15 cap
10 KBS (53/35 | 45/25)
5 Burpee Pull-Ups
RX+
10 KBS, 70/53/35
3 Burpee BMU
Skills and Drills
This week marks the beginning of a 6 week gymnastics cycle aimed at increasing strict pull-up strength.
Strict Pull-up Progression – Week 1 Day 1: (Checkmark)
Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Post Workout
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
KIKR: 800m Run (Time)
Max Effort 800m Run
Max Effort True 800m run
From garage door, out of the parking log, around the big loop, time ends when you get back to the parking lot.