CrossFit Bartlesville – CrossFit

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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

BARBELL

BAR: Back Squat (5-4-3-2-1, work to a heavy set)