CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10 Banded Pass Thru’s
20 Banded Front Raises
30 Hip Halos
-into-
2x
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
Gymnastics
Work on this skill as long as needed after the WOD.
Bar Muscle Ups: Week 7 (5 Rounds for reps)
Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help – bit.ly/48MUKaT . For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.
-Then-
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.
Score is the max reps each round (score does not include the burpees/up-downs)
Videos:
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Up Downs
BARBELL
Increase load every set across all 10 sets of both complexes. Record heaviest for each complex.
BAR1: Tiger Complex (EMOM x 5, work to a heavy set)
Power Snatch + Overhead Squat + Behind the Neck Jerk + Squat Snatch
BAR2: Bear Complex (EMOM x 5
Work to a heavy set)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Workout
WOD 1: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 works
50 Alt Med Ball Sit-ups
10 Buddy Sled Push (D&B =2)
50 Buddy Pistols
20 Cals Bike – arms only
50 Alt Burpees
10 Rope Climbs – start flat footed
WOD 2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
-Repeat from Sept 4, 2023
Target time: 8-10 minutes
Time cap: 12 minutes
KIKR
KIKR: Metcon (Checkmark)
Bring Sally Up
Run 800m
21 Burpees
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quardruped Forearm Stretch
1 Minute QL Stretch
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.
Dorsiflexion Matrix
Quardruped Forearm Stretch
QL Stretch