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
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (at workout pace)
4 Dumbbell Squats (build in weight)
Strength/Accessory
CFB: WOD 1 (AMRAP – Rounds and Reps)
Partner / 24 AMRAP
5 Up-downs
7 Box Step ups, 20″
9 Med Ball Thruster, 20/14/10#
RX+
5 Burpees
7 Box Jumps, 24″ all
9 WBS, 20/14/10#
MHM: WOD 2 (Time)
15 CAP
RX
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
Target time: 8-10 minutes
Workout
KIKR: Rowing Interval (5 Rounds for time)
5 Rounds
Max Effort 100m Row
-Rest :30
Enter time per round
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Quadruped Forearm Stretch
1 Minute Posterior Shoulder Smash
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.
Quardruped Forearm Stretch
Posterior Shoulder Smash