CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Machine
5m Group Stretch
April Ab Challenge
-into-
2x
10 Double Dumbbell Single Arm Push Press (Opposite dumbbell held overhead)
10 Alt V-Ups
5 Knee Hand Release Push Ups
Strength/Accessory
Hang Snatch
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3×3 Snatch High Pull @80-90% of Snatch 1RM
Snatch Pull
3×3 Snatch High Pull @80-90%
Workout
CFB: WOD 1 (Time)
20 cap /
Row 500m
-then 2 rds
60 Lunges
50 Sit ups
40 Push-ups
30 Ring Rows
20 Burpees
MHM: WOD 2 (Time)
20 CAP
RX
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike
Target time: 14:00-16:00
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Posterior Hip 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.
Calf Foam Rolling
Posterior Shoulder Smash
Posterior Hip Stretch