CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets:
30-second Jump Rope (practice)
10 Ring Rows
5 Kip Swings
5 Turkish Sit Ups (each)
Gymnastics
Bar Muscle Ups: Week 1 (AMRAP – Reps)
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
Workout
CFB: WOD 1 (Time)
6 RFT / 18 cap
21 Cals Machine
15 Push-ups
9 Deadlifts, 225/155 | 205/135
CFB 2: WOD 2 (6 Rounds for reps)
6 sets
1:30 AMRAP
RX
50 Crossovers (Or 100 Single Unders)
Max Pull-Ups in remaining time
-1:30 rest between sets-
RX+
Max Strict Pull-ups in remaining time
Target number of Reps each set: 10+ reps
Cooldown/Mobility
KIKR: Short Cindy (AMRAP – Rounds and Reps)
AMRAP 5
5 Pull-Ups
10 Push-Ups
15 Squats
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Crossover Symmetry Recovery
1 Minute Ring Lat Stretch
2x 30 Seconds Pigeon Stretch Drops
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.
Crossover Symmetry Recovery
Pigeon Stretch Drops
Ring Lat Stretch