CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
Partner Sprints, 50-60-70-80-90-100%
7m Group Stretch
April Ab Challenge
-into (coach’s discretion)…
2x:
1m – Machine
1m – Double-under work
1m – Handstand Hold or Hold Attempts in open space
MHM: WOD 2 (Time)
Teams of 2
3 sets (each/1:1)
RX
50/40 Calorie Air Bike
4:00 CAP per individual
Target time: Sub 3:30 for all 3 sets
Workout
CFB: WOD 1 (AMRAP – Rounds)
Partner / EMOM x 24
1 Snatch
1 Power Clean
1 Thruster
135/95 | 115/75 |
RX+ Solo and EMOM
Strength/Accessory
Wednesday is the typical barbell rest day. Perform the following accessory as an optional addition after the WODs have been completed.
Accessory (Checkmark)
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
KIKR
KIKR: Metcon (Checkmark)
10 x 50m Sprints
*Run down, walk back
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Minute Forearm Smash
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.
Down Dog
Forearm Smash