CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
100m Row or Ski
7m Group Stretch
-into-
(see white board)
Strength
Mini-Pump – Legs (Checkmark)
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 GHD Nordic Leg Curls
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Barbell Romanian Deadlift
Hamstring Ring Curls
Seated Dumbbell Calf Raise
Workout
CFB: WOD 1 (Time)
100 Ea. / Any order, Partition Anyhow / 15 cap
Lunges
Sit ups
Cals Machine
MHM: WOD 2 (Time)
16 CAP
RX
10 Squat Snatch (115/80)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (115/80)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (115/80)
RX+
155/105 Squat Snatch
Target time: 12-14:00
KIKR
KIKR: Metcon (Time)
Partner
30 Cals Bike
30 Burpees
30 Cals Bike
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix
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.
Foam Roller Hip Internal Rotation
Cobra
Dorsiflexion Matrix