CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s


6 min AMRAP

30 sec bike (easy)

20 sec bike (mod)

10 sec bike (hard)

5 Up Downs + Plate Step Up

5 Bench Press (empty bar/slow and controlled)

2. Strength Prep

Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. 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 shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.

3. Workout Prep

1 set:

20-seconds (at workout pace)

2 Burpee to Plates


Bench Press

Building to a heavy single in 10-12 minutes

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


BWM: Metcon (Time)

15 cap /

110/90 Cals Row | RX+ Cals Ski

Every minute (including 0:00) do 15 Mt. Climbers | RX+ 5 Burpees to 45# plate


WOD: Metcon (Time)

15 Cap /

80/65 Cals Bike | RX+ 100/80

Every minute (including 0:00) do 5 Burpee to 45# Plate

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)