CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Row
30-second Bike
30-second Run
30-second Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
5/4 Calorie Bike (build in pace)
50m Run (build in pace)
Strength/Accessory
REST DAY
Workout
CFB: Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
20 CAP
MHM: WOD 2 (5 Rounds for time)
Every 5:00
5 Sets
RX
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
Target time each set: 3:00-3:20
Time cap each set: 3:45
Cooldown/Mobility
Gymnastics: Strict Pull-ups (Checkmark)
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]
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