CrossFit Bartlesville – CrossFit
Warm Up (No Measure)
5:30 – 1min each machine
-into
5:35 – Coach Led Down & Backs
-into
5:40 – Group Stretch
BARBELL & Accessory
BAR: Bench Press (10-5-4-3-2-2-2-1)
*Increase weight each set
**Pair Bar Work with Ring Muscle-up or Strict Pull-up work (see WODIFY)
Gymnastics
Gymnastics: Ring Muscle-ups / Strict Pull-ups (AMRAP – Reps)
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:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between.
—–
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
CFB: WOD 1 (Time)
20 cap
100 Single-unders | RX+ DU’s
50 WBS, 20/14/10#
25 Burpees
rest 2m
25 Burpees
50 WBS
100 Single-unders | RX+ DU’s
MHM: WOD 2 (Time)
RX
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
Target time: sub 7 minutes
Time cap: 9 minutes
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
800m Run (Time)
Max Effort 800m Run
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x 5 Seconds Cobra
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.
Bootstrappers
Cobra