CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Bike
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog Transitions
5 Single Dumbbell Deadlifts (each side)
5 Double Dumbbell Hang Snatches (Light)
2. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
4 Double Dumbbell Snatch (build in weight)
Gymnastics
Bar Muscle Ups: Week 4 (2 Rounds for reps)
Warm-up skill work: Tension is key – bit.ly/3AcFh7p
– Then –
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Rocks
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Workout
CFB: WOD 1 (Time)
5 sets / 20 CAP
10 Push ups + R/L Shoulder Tap
15 Goblet Squat, 55/35 | 45/25
20 Sit ups
RX+:
HSPU
Step up + Goblet Squat, 24/20/16″
RX+ GHDSU or T2B or any combo
MHM: WOD 2 (5 Rounds for reps)
RX
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-
RX+ (comp)
50/35lb DB Snatch
Target Reps each set: 15+ Reps
Cooldown/Mobility
KIKR: Box Jump Overs + DU (AMRAP – Reps)
AMRAP 3
30 Box Jump Overs (20/14)
Max Double Unders in remaining Time
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
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.
Seated Biceps Stretch
Barbell Forearm Stretch
Cat Cow