CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
April Ab Challenge
7m – Group Stretch
-into-
2x
10 Line Hops
2x50ft Shuttle Run
5 Box Step Ups
5 Russian Kettlebell Swings (light)
Strength/Accessory
REST DAY
Optional Gymnastics Accessory After Class
Workout
CFB: WOD 1 (AMRAP – Rounds)
EMOM x 30
1 Squat Clean & Jerk, 95/65 | 75/55
3 Pull-ups
5 Cals Row
RX+: 135/95 | 1 BMU | 5 Cals Bike
MHM: WOD 2 (Time)
20 CAP
RX
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
RX+ (compete)
70/52lb KBS
* Each shuttle run rep is 25 feet down + 25 feet back.
Target time: 14-16:00
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run
Gymnastics: Ring Dips (Checkmark)
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10… Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round
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)
1 Minute Dorsiflexion Matrix
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
Dorsiflexion Matrix