CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Machine / 30 BSS
Partner Sprints, 50-60-70-80-90-100%
7m Group Stretch
April Ab Challenge
-into-
2x
10 Banded Pass Throughs
4 Worlds Greatest Stretch (each)
4 Up Downs
10 Roll-to-Reach
4 Hang Muscle Snatch (PVC – empty bar)
Strength/Accessory
Mayhem Mini-Pump – Legs and Core (Checkmark)
3-4 rounds:
10 Barbell Romanian Deadlift
10 DB Box Step-Ups (each side)
15 Kettlebell Side Bend (each side)
* 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
DB Box Step Ups
Kettlebell Side Bend
Workout
CFB: WOD 1 (AMRAP – Reps)
20 cap / Partner
Max Cals Row (switch any time)
Resting partner accumulates burpees
*Each calorie = 1 pt, Each burpee = 2pts
MHM: WOD 2 (AMRAP – Rounds and Reps)
AMRAP 10
RX
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
RX+ (comp)
10 GHDs
Target number of Rounds: 5+ Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Ring Bicep Stretch
1 Minute Barbell Forearm Stretch
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.
Reverse Leg Raises
Ring Bicep Stretch
Barbell Forearm Stretch