CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1m each: Bike, Ski, Row
5 Partner Sprints, 50 ft down & walk back
5m Group Stretch
2m “Hold” Challenge
-into
2x:
10 Cossack Squats
10 Alt V-Ups
5 Roll & Reach
3 Pause Front Squats (PVC or empty bar)
3 Pause Back Squats
3 Pause OH Squats
WOD #2 – Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Back Squats (build in weight)
10ft Walking Lunge
Strength/Accessory
Week 2/6 of our barbell cycle.
REST DAY
Workout
CFB: WOD 1 (AMRAP – Reps)
2:00 On / 2:00 Off
5 Rounds
RX
16/12 Cal Row
* Max thrusters (75/55)
12 Toes To Bar
Thrusters are performed BEFORE the toes to bar. You must leave yourself enough time to complete 12 toes to bar, or else your score for the round DOES NOT COUNT.
RX+
20/16 Cal Row
* Max Thruster (95/65)
15 Toes To Bar
MHM: WOD 2 (5 Rounds for time)
20 CAP
RX
Every 3:00 (5 sets)
12/10 Calorie Air Bike (Or Standing Bike Erg)
8 Back Squats (185/125)
50ft Walking Lunge
* Bar can be taken from the rack.
Time cap each set: 2:30
Target time each set: 1:40-1:55
Consider scaling if rounds are taking longer than 2:30
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
KIKR
KIKR: Metcon (Calories)
AMRAP 5
100 Walking Lunges
Max Cals Bike
RX+ Jump Lunges
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Scorpion Kicks (each side)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
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.
Scorpion Kicks
Band Wrist Mobilization
Down Dog