CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


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


Back Squat

Build to a heavy single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


BWM: Metcon (AMRAP – Reps)

Partner / 2 Rds

Tabata Bike, 10-20

Tabata Squats

WOD: Workout (Time)

15 cap /



RX+ 500-400-300-200-100m

(Wmn: 400-320-240-160-80)



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: Metcon (AMRAP – Reps)

AMRAP 2 – DU’s | RX+ TU’s