CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
See Whiteboard
-then-
2x
1:00 Row
10 Deadbugs
5 Bench Press (empty bar)
10 Ring Rows
Strength/Accessory
We are currently on week 3 of 6 of the current barbell cycle. Percentages are based on the heavy single or 1rm we found during the week of 2/11.
Push Press (5 x 4 @ 70%)
Weight should be the same on all sets
Snatch Pull (5 x 5 @ 90% of 1RM Snatch)
Workout
MHM: WOD 2 (Time)
20 CAP
Teams of 2
RX
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
-1:1 on sets –
Target time: sub 17:00
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1-2 Minutes Squat Rack Pec Minor
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.
QL Stretch
Squat Rack Pec Minor
CFB: WOD 1 (AMRAP – Reps)
15 cap /
5 sets:
Max UB WBS, 14/10/6#
rest as needed b/w sets
*must complete 5 sets for score to count
RX+ 20/14/10#
Cooldown/Mobility
KIKR
KIKR: Metcon (No Measure)
10x50m Sprints
Sprint down, walk back to recover
Monthly Challenge – 2min Hold (Checkmark)
Accumulate 2 minutes in any holding position
Example holds include (but are not limited to):
Plank
Squat
Wall-Sit
Handstand
Glute Bridge
Hang
Tuck