CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8 min AMRAP:

:30 Row

:30 Jog

5 Heel to Toe Rocks

5 Up-Downs to 6 inch Target

2. Workout Prep

1 set:

2 Burpee to 6in Target

100m Row

100m Run

Workout

BWM: Body Weight Mostly (Calories)

AMRAP 30

Teams of Two

Partner 1

AMRAP Cal Bike

Partner 2

2 Rounds

5 Push-Ups

10 Squats

15 Sit-Ups

20 KBS (53/35)

Switch after partner 2 finishes
Score = Calories Biked

WOD: Workout (Time)

30 CAP

RX

50 Burpees to Target (out of reach)

2000/1750m Row

1600m Run
Target time: 20 minutes

Skills and Drills

Metcon (Checkmark)

Strict Pull-up Progression – Week 2 Day 1:

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-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

-into-

3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-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

-into-

3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-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

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Post Workout

KIKR: OH BB Hold (Time)

Accumulate 3 Minutes of OH Barbell Hold (96/65)
Score = Time to Accumulate 3 Minutes

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)

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