CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

Movement Prep/ Increasing Heart Rate

2 Min Group Quick Stretch

-into

6 min AMRAP

30 sec singles/doubles

5 Deadlifts (empty bar- build across sets)

5 Updowns to Seal Pose

5 Double DB Snatch (build across)

Strength Prep

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

Strength

Deadlift

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rds/ Score = time for slowest round

12 Clean and Jerks, 75/55/35 bar

50 Single Unders

8 Clean and Jerks

50 Single Unders

4 Clean and Jerks

50 Single Unders

-rest 2 minutes between sets

WOD: Workout (Time)

RX:

3 Sets / Score = time for slowest round

8-6-4 Alt Single-arm Devils Press (40/30/20)

Perform 40 Double Unders after each set of Devils Press

-rest 2 minutes between sets

RX+

2 Sets / Score = slowest rd

12 Devils Press (50s/35s)

50 Double Unders

8 Devils Press (50s/35s)

50 Double Unders

4 Devils Press (50s/35s)

50 Double Unders

-rest 2 minutes between sets-

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 2: Max Push-ups

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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