CrossFit Bartlesville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Movement Prep/ Increasing Heart Rate

2 Min Group Quick Stretch

-into

6 min AMRAP

30 sec singles/doubles

5 Deadlifts (empty bar- build across sets)

5 Updowns to Seal Pose

5 Double DB Snatch (build across)

Strength Prep

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

Strength

Deadlift

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rds/ Score = time for slowest round

12 Clean and Jerks, 75/55/35 bar

50 Single Unders

8 Clean and Jerks

50 Single Unders

4 Clean and Jerks

50 Single Unders

-rest 2 minutes between sets

WOD: Workout (Time)

RX:

3 Sets / Score = time for slowest round

8-6-4 Alt Single-arm Devils Press (40/30/20)

Perform 40 Double Unders after each set of Devils Press

-rest 2 minutes between sets

RX+

2 Sets / Score = slowest rd

12 Devils Press (50s/35s)

50 Double Unders

8 Devils Press (50s/35s)

50 Double Unders

4 Devils Press (50s/35s)

50 Double Unders

-rest 2 minutes between sets-

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 2: Max Push-ups

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Intervals”

5 Sets

1 Min Easy, Standing, High Damper (55-60 RPM),

1 Min Hard, Seated, Low Damper (95 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Mod, Standing, High Damper (60-65 RPM),

1 Min Mod, Seated, Low Damper (85 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Hard, Standing, High Damper (65-70 RPM),

1 Min Easy, Seated, Low Damper (75 RPM)

No rest between sets.

Total: 34 Min

Workout Two (Time)

Volkswagen

Freedom (RX’d)

21-18-15-12-9-6-3

Kettlebell Swings (53/36)

42-36-30-24-18-12-6

Walking Lunge Steps

(KG conv: KB 22.5/15)

Independence

21-18-15-12-9-6-3

Kettlebell Swings (36/25)

42-36-30-24-18-12-6

Walking Lunge Steps

(KG conv: KB 15/10)

Liberty

18-16-14-12-10-8-6

Russian Kettlebell Swings (light)

36-32-28-24-20-16-12

Box Step Ups (16/12)

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Movement Prep/Activation & Increasing Heart Rate

2 min Group Stretch

-into-

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (Normal)

– into –

3 sets

4 Ring Rows or Strict Pull-ups

4 Muscle Cleans + Shoulder Press (empty bar)

4 Hang Power Cleans + Push Press (empty bar)

4 Clean and Jerks (empty bar)

Workout (AMRAP – Rounds and Reps)

AMRPA 30 / Teams of 2-3

10 Sled Push & Push

20 x 50m Run

30 Tire Flips

40 Cal Row

50 Burpees

60 Clean & Jerks, 95/65

Optional Accessory (4 Rounds for time)

Mini-Pump: Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Single Arm DB Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-
Seated Single Arm DB Press

Leaning Lateral Raise

Hip Extension

Deficit Sumo DB/KB Deadlift

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()