CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
2x
30-second Bike
10 Sit Ups
10 Supermans
10 Box Dips
10-second Ring Dip Support Hold
Strength/Accessory
REST DAY
Refer to Gymnastics accessory after class
Workout
CFB: WOD 1 (AMRAP – Rounds)
Partner / EMOM x 30
5 Cals Bike
3 Box Jump Overs, 24/20/16″
1 Squat Clean Thruster, 115/80/55#
RX+ / Solo
135/95 | 115/75
MHM: WOD 2 (3 Rounds for reps)
AMRAP 7
1000/850m Ski (or Row)
In remaining time:
Max reps HPU or Push Press, 115/95/65
-rest 2m
AMRAP 7
1000/850m Ski (or Row)
In remaining time:
Max reps Push Ups
-rest 2m
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×50/35)
Gymnastics
Ring Dips (Checkmark)
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
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.
Ring Lat Stretch
Ring Bicep Stretch
Couch Stretch