CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Cap /
5-4-3-2-1
Squats
Push-ups
Lunges
*5 Arch to Hollow after each round
ACCESSORY
A) HSPU, 5×5 (or HSPU w/ knees on box; Inchworms; Descents only) || Demo video for scaling: https://www.youtube.com/watch?v=b3QUCK51B7c
B) Gorilla Row, 5×5 || Video Demo: https://youtu.be/UsxcaALqr2c
BARBELL
BAR: 3 Position Squat Clean (EMOM x 7, work to a heavy set)
Demo Video:
https://youtu.be/x3cOxXOYbwA
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 / 15 cap
Push ups
Box Jump Overs, 24/20/16″
Run 100m after each rd
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
“12 Days of Christmas Crossfit Style”
Teams of 2 / AMRAP 20
Day 1 – 1 Bear Complex
Day 2 – 2 Hang Power Cleans
Day 3 – 3 Deadlifts
Day 4 – 4 Synchro Burpees
Day 5 – 5 Cals Bike
Day 6 – 6 Pull-ups
Day 7 – 7 Push-ups
Day 8 – 8 Atomic Sit ups, 45/25/15#
Day 9 – 9 KBS, 55/35 | 45/25
Day 10 – 10 T2B
Day 11 – 11 WBS, 20/14/10#
Day 12 – 12 Cal Row
*95/65 | 75/55
KIKR
KIKR: Metcon (No Measure)
5 x Sled Push & Pull, increase load each set