CrossFit Bartlesville – CrossFit
Warm-up
Strength/Accessory
Warm Up (No Measure)
20 / 20 Hip Halo while doing banded pass thru’s
7m – Group Stretch
April Ab Challenge
-into-
2x
10 Kip Swings
10 Ring Rows
10 Box Step Ups
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
Partner / AMRAP 20
50 Single-unders | RX+ DU’s
20 DB Snatches, 35/20/15
10 Weighted Box Step ups, 20″ all, 35/20/15
5 Cals Machine
MHM: WOD 2 (Time)
26 CAP (7 Sets)
AMRAP 2
10 Front Squats, 95/65 | 75/45
10 Box Jump Overs, 24/20/16″
Max Pull-ups
-Rest 2m
RX+
135/115 | 95/65
30/24/20″
*Complete sets until you accum 75 Pull-ups. Time cap 26:00 (7 sets). Score = time
Target time: 14:00-17:00 (4-5 sets)
Cooldown/Mobility
Mini Pump (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Ring Y Raise
Standing Barbell Curl
Ring Dips
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats
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.
Band Wrist Mobilization
Down Dog
Bench Stretch for Lats