CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
2x
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar build in weight)
Strength/Accessory
Back Squat
Week 4: 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
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every 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
CFB: WOD 1 (Time)
12 cap /
50 R Leg Stand ups, 24/20/16″
50 Sit ups | RX+ GHD Sit ups
50 L Leg Stand ups
50 Hang Knee-raises | RX+ T2B
MHM: WOD 2 (Time)
14 CAP
5 Rounds
RX
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Wall Balls (20/14)
KIKR
KIKR: Metcon (Time)
Walk, Jog or Run 800m or any combo
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
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.
Quad Foam Rolling
Reverse Leg Raises