CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
7x Partner 50 ft Sprints, walk back
7m Group Stretch
Barbell Warm-up
-into-
2x
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Single-leg V-ups
5 Back Squats (empty bar-build in weight)
Strength/Accessory
Back Squat
Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below
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 2.5 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
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Workout
CFB: WOD 1 (AMRAP – Reps)
5 Rds /
1m – Max Cals Row/Ski
1m – Max Sit ups
1m – Rd 1, Max Deadlifts / Rd 2, Max HPC / Rd 3, Max Front Squat / Rd 4, Max S2O / Rd 5 Max Thruster (75/55/35)
-rest 1m
RX+
T2B
95/65 | 75/55
MHM: WOD 2 (5 Rounds for reps)
2:00 AMRAP (5 sets)
RX
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-
RX+ (compete)
15/12 Calorie Air Bike
10 Front Squats (135/95)
Target number of reps each set: 10+ Reps
KIKR: Metcon (Time)
Run 800m
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch 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.
Barbell Forearm Stretch
Hip Internal Rotation
Couch Stretch