Announcements
If you are participating in the January Challenge, be sure to schedule your body comp THIS week by texting 918-350-0054.
CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell Bench (each)
10 Walking Lunges
5 Sit Ups
2. Strength
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00
3. Workout Prep
1 set:
3 Burpees
3 Sit Ups
6 Walking Lunge Steps
Strength/Accessory
BAR: Back Squat (1-1-1-1-1
Work to a heavy set or new 1 RM)
New friends: 5×2-3, heavier than last time
Pair Back Squat with 5×5-10:
Ring Rows or Reverse Grip Strict Pull-ups
Workout
CFB: WOD 1 (AMRAP – Reps)
4 sets:
M1 – 15 Deadlifts
M2 – 15 Hang Power Cleans
M3 – Max Front Squats
1m Rest
115/80 | 95/65
MHM: WOD (4 Rounds for reps)
RX
4 sets:
1:00 Max Burpees
1:00 Max Sit Ups
1:00 Max Stationary Lunges
1:00 Rest
Target number of reps each set: 80+ reps (total)
KIKR: Sprints (Checkmark)
Increasing intensity each round:
5 Rounds:
100m Run
Work up to round 5 being a max effort sprint
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
15x Bootstrappers
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.
Calf Foam Rolling
Bootstrappers
Cat Cow