CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
50m Run
5 Box Jumps
5 Up Downs
30-second Ski (or Row)
2. Workout Prep
1 set:
100m Run (85% of workout pace)
2 Burpee Box Jump Overs
5/4 Calorie Ski (at Workout Pace)
Barbell Strength
Shoulder Press (5×2 @ 85-90%)
Pair Shoulder press with Bulgarian Split Squats, 5×5 each leg (members go heavy and new friends use zero to light weight)
Workout
CFB: WOD 1 (AMRAP – Rounds)
EMOM x 20
Even – 10 Squats | RX+ Goblet Squats, 45/35/25#
Odd – 10 Sit ups or Knee Raise | RX+ GHD or T2b
Best possible score = 20
MHM: WOD 2 (5 Rounds for time)
20 CAP / West Side
5 Sets:
5x50ft Shuttle Run (3 point touch)
10 Burpee Box Jump Over, 24/20/16″
15/12 Cal Ski or Row
-rest 1m
Target time each set: 2:15-2:45 minutes
Gymnastics
Ring Muscle-ups / Strict Pull-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set – all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
15x Bootstrappers
1 Minute Ring Lat 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
Bootstrappers
Ring Lat Stretch