CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault/Echo Bike (each pace)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength Prep
Athletes have a 10 min EMOM of 5 touch-and-go clean and jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching in the receiving position, and transitioning right into overhead. After we give a slight pause at the top of the rep we want a controlled transition back down to the floor.
3. Workout Prep
2 sets:
2 Handstand Push ups
3 Toes to Bar
10ft Front Rack Walking Lunge (build in weight)
Strength
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 16 cap
20 Push Press, 45/35/15# bar
20 Hanging Knee Raises
20 Med Ball Lunge, 20/14/10#
WOD
WOD: Workout (Time)
3 Rds/ 16 cap
20 Push Press, 75/55/35 | RX+ 20 HSPU
20 T2B | RX+ 30 T2B
20 F.Rack St.Lunge, 75/55/35 | RX+ 95/65 | 75/55
KIKR
KIKR: Metcon (Calories)
30 Pulls on Rower for max Cals
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)