CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
10 Double Unders
Gymnastics
Bar Muscle Ups: Week 6 (4 Rounds for reps)
Warm-up skill work: review common faults shown in this video – bit.ly/48MUKaT
– Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Hold
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Sit Ups
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 15
10 Hang Power Cleans, 95/65
5 T2B | RX+ Strict T2B
10 x 50ft shuttle run (D&B 5x), 3 pt touch
1 round = 25 reps
CFB: WOD 2 (3 Rounds for time)
RX
3 sets (Every 7:00)
5:30 CAP per Set
15-12-9
Calorie Air Bike (women: 12-10-8)
60-48-36
Double Unders
RX+ (comp)
75-60-45 Double Unders
Target time each set: 4-5 minutes
Cooldown/Mobility
KIKR: Squats + Box Step Ups (No Measure)
30-20-10
Air Squats
10-20-30
Box Step Ups
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling
1 Minute Dorsiflexion Matrix
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.
Quad Foam Rolling
Dorsiflexion Matrix