CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 cals Bike
5 Push-ups or 1 Wall Climb
9 Squats
ACCESSORY
A) Rope Climb or Dead-man Pull, 5×1
Video Demo: https://www.youtube.com/watch?v=AD0uO7JGdZU&t=10s
B) Cossack Press, 5×5
Video Demo: https://youtu.be/2vDMsZ2egE0
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
50 Squats
40 Sit ups | RX+ GHDSU
30 Push-ups (strict)
20 Ring Rows | RX+ Pull-ups
10 Burpees
20 Ring Rows | RX+ Pull-ups
30 Push-ups (strict)
40 Toes to Post | RX+ V-ups (see demo video below)
50 Lunges
Scale Options:
-Reduce reps by half
-Share work w/ a partner
*V-up Demo Video:
https://youtu.be/7UVgs18Y1P4
WOD
WOD: Metcon (AMRAP – Reps)
15 Min Clock / Rest 1 min after each ex.
1 min – Max Squat Clean & Jerk, 95/65 | 75/55#
1 min – Max Burpees
1 min – Max Power Snatch, 95/65 | 75/55#
1 min – Max Cals Bike
1 min – Max Thruster, 95/65 | 75/55#
1 min – Max Double-unders
1 min – Max WBS, 14/10/6#
1 min – Max KBS, 45/35/25#
*Rest 1 minute after each exercise
KIKR
KIKR: Metcon (Time)
For time – Accumulate:
2 min Overhead Stationary Hold, 45/25/15# plate
1 min Suspended Squat Hold, 45/25/15# plate
:30 sec Hang