CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches (building)
5 Cat/Cows
2. Workout Prep
2 sets:
50m Run
4 Toes to Bar
4 Alternating Dumbbell Snatches (build in weight)
Workout
Mayhem workouts this week are affiliate versions of the 2024 Crossfit Games Individual Events
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 12
50 Single unders | RX+ DU’s
40 Lunges | RX+ Jump Lunges
30 Sit ups | RX+ GHD or T2B
20 Push ups | Bench Press, 95/65
10 cals Machine
MHM: WOD 2 (Time)
13 CAP
RX
5 Rounds
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)
Target time: 8-10 minutes
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min b/t rounds-
Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise
Cooldown/Mobility
KIKR: DB Snatches (AMRAP – Reps)
Max Unbroken DB Snatch Left Hand
– Rest :30
Max Unbroken DB Snatch RIght Hand
50/35lb DB
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
2x 45 Seconds Ring Tricep Stretch
45 Seconds Supine Twists
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bretzel
Ring Tricep Stretch
Supine Twists