CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
April Ab Challenge
7m – Group Stretch
-into-
2x
10 Cossack Squats or Post Assisted Pistols
10 Banded Good Mornings
10 Kip Swings or T2B
10 Deadbugs or V-up Complex (R+L+Both)
5 Back Squats (empty bar-build in weight)
Strength/Accessory
Back Squat
Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below
Workout
Back Squat Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 15
30 Cal Row | RX+ 90 DU’s
20 WBS, 14/10/6 | RX+ 20/14/10#
10 Box Jumps, 24/20/16″4 | RX+ 30/24/10″
KIKR
KIKR: Metcon (Calories)
A Top Performance Opportunity:
1m Max Cals Bike
MHM: WOD 2 (Time)
13 CAP
RX
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
Target time: 8:00-10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
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
Cobra
Barbell Tricep Stretch