CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 world’s greatest stretch (each side)
5 Tempo Back Squats (empty bar)
5 alt v-ups (each side)
2. Strength Prep
Athletes will build to a heavy single on back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.
3. Workout Prep
1 set
100m Row (workout pace)
5 Air Squats
Strength
Back Squat
Build to a heavy single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / 2 Rds
Tabata Bike, 10-20
Tabata Squats
WOD: Workout (Time)
15 cap /
Row
400-300-200-100-50m
RX+ 500-400-300-200-100m
(Wmn: 400-320-240-160-80)
Squats
25-20-15-10-5
RX+ 50-40-30-20-10
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 2 – DU’s | RX+ TU’s